Nutrients in 300 calories of Garden Cress

Raw Garden Cress (Lepidium sativum).

Weight per 300 Calories

Garden Cress

938g

Raw Garden Cress has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

16%

57%

300 kcal ▼

Macro Nutrients

Garden Cress

Energy300 kcal

10.3%

Raw Garden Cress have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.56 g

6.77%

Raw Garden Cress have 6.5625 g of Fat per 300 calories, which is 6.77% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.67%

Raw Garden Cress have 0.215625 g of Saturated Fat per 300 calories, which is 0.67% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.71 g

44.5%

Raw Garden Cress have 0.7125 g of Omega 3 per 300 calories, which is 44.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.43 g

8.4%

Raw Garden Cress have 1.425 g of Omega 6 per 300 calories, which is 8.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Garden Cress have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate51.6 g

39.7%

Raw Garden Cress have 51.5625 g of Carbohydrate per 300 calories, which is 39.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars41.3 g

57%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Garden Cress have 41.25 g of Sugars per 300 calories, which is 57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber10.3 g

27%

Raw Garden Cress have 10.3125 g of Fiber per 300 calories, which is 27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein24.4 g

43.5%

Raw Garden Cress have 24.375 g of Protein per 300 calories, which is 43.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Garden Cress

Vitamin A3244 μg

360%

RAE, retinol activity equivalents

Raw Garden Cress have 3243.75 μg of Vitamin A per 300 calories, which is 360% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.75 mg

62.5%

Thiamine

Raw Garden Cress have 0.75 mg of Vitamin B1 per 300 calories, which is 62.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.44 mg

188%

Riboflavin

Raw Garden Cress have 2.4375 mg of Vitamin B2 per 300 calories, which is 188% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.38 mg

58.6%

Niacin, nicotinic acid, niacinamide

Raw Garden Cress have 9.375 mg of Vitamin B3 per 300 calories, which is 58.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.27 mg

45.4%

Pantothenic acid

Raw Garden Cress have 2.26875 mg of Vitamin B5 per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.3 mg

178%

Pyridoxine

Raw Garden Cress have 2.315625 mg of Vitamin B6 per 300 calories, which is 178% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9750 μg

188%

Folates and Folic Acid

Raw Garden Cress have 750 μg of Vitamin B9 per 300 calories, which is 188% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Garden Cress have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C647 mg

719%

Ascorbic acid

Raw Garden Cress have 646.875 mg of Vitamin C per 300 calories, which is 719% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Garden Cress have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.56 mg

43.8%

Tocopherols and Tocotrienols

Raw Garden Cress have 6.5625 mg of Vitamin E per 300 calories, which is 43.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5080 μg

4234%

Phytomenadione or phylloquinone

Raw Garden Cress have 5080.3125 μg of Vitamin K per 300 calories, which is 4234% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garden Cress

Calcium759 mg

76%

Raw Garden Cress have 759.375 mg of Calcium per 300 calories, which is 76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.6 mg

177%

Raw Garden Cress have 1.59375 mg of Copper per 300 calories, which is 177% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron12 mg

152%

Raw Garden Cress have 12.1875 mg of Iron per 300 calories, which is 152% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium356 mg

85%

Raw Garden Cress have 356.25 mg of Magnesium per 300 calories, which is 85% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.2 mg

225%

Raw Garden Cress have 5.184375 mg of Manganese per 300 calories, which is 225% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus713 mg

102%

Raw Garden Cress have 712.5 mg of Phosphorus per 300 calories, which is 102% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5681 mg

167%

Raw Garden Cress have 5681.25 mg of Potassium per 300 calories, which is 167% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.44 μg

15.3%

Raw Garden Cress have 8.4375 μg of Selenium per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium131 mg

8.75%

Raw Garden Cress have 131.25 mg of Sodium per 300 calories, which is 8.75% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.16 mg

19.6%

Raw Garden Cress have 2.15625 mg of Zinc per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water838 g

22.7%

Raw Garden Cress have 838.125 g of Water per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Garden Cress:

300 calories of Garden Cress has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Garden Cress:

300 calories of Garden Cress has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium.
It also has a good amount of Selenium, Sodium and Zinc.

Macronutrients in 300 calories of Raw Garden Cress:

300 calories of Garden Cress is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Omega 6.
It also has some Fat.
It has no Saturated Fat.

Compare Raw Garden Cress with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Garden Cress

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Garden Cress with: