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Nutrients in 300 calories of Watercress

Raw Watercress (Nasturtium officinale).

Weight per 300 Calories

Watercress
2727g

Raw Watercress has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
60%
6%
34%
300 kcal ▼

Macro Nutrients

Watercress
Energy300 kcal
10.3%
Raw Watercress 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
Fat2.73 g
2.8%
Raw Watercress have 2.7272727272727 g of Fat per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.74 g
2.3%
Raw Watercress have 0.73636363636364 g of Saturated Fat per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.63 g
39.2%
Raw Watercress have 0.62727272727273 g of Omega 3 per 300 calories, which is 39.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.33 g
1.93%
Raw Watercress have 0.32727272727273 g of Omega 6 per 300 calories, which is 1.93% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Watercress 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
Carbohydrate35 g
27%
Raw Watercress have 35.181818181818 g of Carbohydrate per 300 calories, which is 27% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.45 g
7.52%
Raw Watercress have 5.4545454545455 g of Sugars per 300 calories, which is 7.52% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber13.6 g
36%
Raw Watercress have 13.636363636364 g of Fiber per 300 calories, which is 36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein62.7 g
112%
Raw Watercress have 62.727272727273 g of Protein per 300 calories, which is 112% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Watercress
Vitamin A4364 μg
485%
RAE, retinol activity equivalents
Raw Watercress have 4363.6363636364 μg of Vitamin A per 300 calories, which is 485% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B12.45 mg
205%
Thiamine
Raw Watercress have 2.4545454545455 mg of Vitamin B1 per 300 calories, which is 205% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B23.27 mg
252%
Riboflavin
Raw Watercress have 3.2727272727273 mg of Vitamin B2 per 300 calories, which is 252% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B35.45 mg
34%
Niacin, nicotinic acid, niacinamide
Raw Watercress have 5.4545454545455 mg of Vitamin B3 per 300 calories, which is 34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B63.5 mg
271%
Pyridoxine
Raw Watercress have 3.5181818181818 mg of Vitamin B6 per 300 calories, which is 271% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B9245 μg
61.4%
Folates and Folic Acid
Raw Watercress have 245.45454545455 μg of Vitamin B9 per 300 calories, which is 61.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Watercress 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
Vitamin C1173 mg
1303%
Ascorbic acid
Raw Watercress have 1172.7272727273 mg of Vitamin C per 300 calories, which is 1303% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Watercress 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
Vitamin E27.3 mg
182%
Tocopherols and Tocotrienols
Raw Watercress have 27.272727272727 mg of Vitamin E per 300 calories, which is 182% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6818 μg
5682%
Phytomenadione or phylloquinone
Raw Watercress have 6818.1818181818 μg of Vitamin K per 300 calories, which is 5682% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watercress
Calcium3273 mg
327%
Raw Watercress have 3272.7272727273 mg of Calcium per 300 calories, which is 327% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.1 mg
233%
Raw Watercress have 2.1 mg of Copper per 300 calories, which is 233% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron5.45 mg
68%
Raw Watercress have 5.4545454545455 mg of Iron per 300 calories, which is 68% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium573 mg
136%
Raw Watercress have 572.72727272727 mg of Magnesium per 300 calories, which is 136% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.65 mg
289%
Raw Watercress have 6.6545454545455 mg of Manganese per 300 calories, which is 289% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus1636 mg
234%
Raw Watercress have 1636.3636363636 mg of Phosphorus per 300 calories, which is 234% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium9000 mg
265%
Raw Watercress have 9000 mg of Potassium per 300 calories, which is 265% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium24.5 μg
44.6%
Raw Watercress have 24.545454545455 μg of Selenium per 300 calories, which is 44.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1118 mg
74.5%
Raw Watercress have 1118.1818181818 mg of Sodium per 300 calories, which is 74.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3 mg
27.3%
Raw Watercress have 3 mg of Zinc per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2594 g
70%
Raw Watercress have 2593.9090909091 g of Water per 300 calories, which is 70% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Watercress:
300 calories of Watercress has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B3 and Vitamin B9. It has no Vitamin B12 and Vitamin D.
Minerals in 300 calories of Raw Watercress:
300 calories of Watercress has outstanding amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Iron, Selenium, Sodium and Zinc.
Macronutrients in 300 calories of Raw Watercress:
300 calories of Watercress has outstanding amounts of Protein.
It is an excellent source of Omega 3, Carbohydrate and Fiber. It also has a good amount of Sugars. This vegetable has some Fat. The product has trace amounts of Saturated Fat and Omega 6.



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