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Nutrients in 500 calories of Watercress

Raw Watercress (Nasturtium officinale).

Weight per 500 Calories

Watercress
4546g

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

Macros Ratio

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

Macro Nutrients

Watercress
Energy500 kcal
17.2%
Raw Watercress have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4.55 g
4.7%
Raw Watercress have 4.5454545454545 g of Fat per 500 calories, which is 4.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.23 g
3.84%
Raw Watercress have 1.2272727272727 g of Saturated Fat per 500 calories, which is 3.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.05 g
65.3%
Raw Watercress have 1.0454545454545 g of Omega 3 per 500 calories, which is 65.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.55 g
3.2%
Raw Watercress have 0.54545454545455 g of Omega 6 per 500 calories, which is 3.2% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate58.6 g
45%
Raw Watercress have 58.636363636364 g of Carbohydrate per 500 calories, which is 45% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.1 g
12.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Watercress have 9.0909090909091 g of Sugars per 500 calories, which is 12.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber22.7 g
60%
Raw Watercress have 22.727272727273 g of Fiber per 500 calories, which is 60% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein105 g
187%
Raw Watercress have 104.54545454545 g of Protein per 500 calories, which is 187% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watercress
Vitamin A7273 μg
808%
RAE, retinol activity equivalents
Raw Watercress have 7272.7272727273 μg of Vitamin A per 500 calories, which is 808% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B14.1 mg
341%
Thiamine
Raw Watercress have 4.0909090909091 mg of Vitamin B1 per 500 calories, which is 341% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B25.45 mg
420%
Riboflavin
Raw Watercress have 5.4545454545455 mg of Vitamin B2 per 500 calories, which is 420% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.1 mg
57%
Niacin, nicotinic acid, niacinamide
Raw Watercress have 9.0909090909091 mg of Vitamin B3 per 500 calories, which is 57% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B514 mg
282%
Pantothenic acid
Raw Watercress have 14.090909090909 mg of Vitamin B5 per 500 calories, which is 282% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B65.86 mg
451%
Pyridoxine
Raw Watercress have 5.8636363636364 mg of Vitamin B6 per 500 calories, which is 451% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9409 μg
102%
Folates and Folic Acid
Raw Watercress have 409.09090909091 μg of Vitamin B9 per 500 calories, which is 102% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1955 mg
2172%
Ascorbic acid
Raw Watercress have 1954.5454545455 mg of Vitamin C per 500 calories, which is 2172% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E45.5 mg
303%
Tocopherols and Tocotrienols
Raw Watercress have 45.454545454545 mg of Vitamin E per 500 calories, which is 303% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K11364 μg
9470%
Phytomenadione or phylloquinone
Raw Watercress have 11363.636363636 μg of Vitamin K per 500 calories, which is 9470% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watercress
Calcium5455 mg
545%
Raw Watercress have 5454.5454545455 mg of Calcium per 500 calories, which is 545% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.5 mg
389%
Raw Watercress have 3.5 mg of Copper per 500 calories, which is 389% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron9.1 mg
114%
Raw Watercress have 9.0909090909091 mg of Iron per 500 calories, which is 114% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium955 mg
227%
Raw Watercress have 954.54545454545 mg of Magnesium per 500 calories, which is 227% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese11 mg
482%
Raw Watercress have 11.090909090909 mg of Manganese per 500 calories, which is 482% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus2727 mg
390%
Raw Watercress have 2727.2727272727 mg of Phosphorus per 500 calories, which is 390% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium15000 mg
441%
Raw Watercress have 15000 mg of Potassium per 500 calories, which is 441% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium41 μg
74.4%
Raw Watercress have 40.909090909091 μg of Selenium per 500 calories, which is 74.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1864 mg
124%
Raw Watercress have 1863.6363636364 mg of Sodium per 500 calories, which is 124% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5 mg
45.5%
Raw Watercress have 5 mg of Zinc per 500 calories, which is 45.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water4323 g
117%
Raw Watercress have 4323.1818181818 g of Water per 500 calories, which is 117% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Watercress:
Minerals in 500 calories of Raw Watercress:
Macronutrients in 500 calories of Raw Watercress:



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