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Nutrients in 5 ounces of Garden Cress

Raw Garden Cress (Lepidium sativum).

Macros Ratio

Protein Fat Carbs
27%
16%
57%
5 oz ▼

Macro Nutrients

Garden Cress
Energy45.4 kcal
1.56%
Raw Garden Cress have 45.3592 kcal of Energy per 5 ounces, which is 1.56% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.99 g
1.02%
Raw Garden Cress have 0.9922325 g of Fat per 5 ounces, which is 1.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.033 g
0.1%
Raw Garden Cress have 0.032601925 g of Saturated Fat per 5 ounces, which is 0.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
6.73%
Raw Garden Cress have 0.1077281 g of Omega 3 per 5 ounces, which is 6.73% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.22 g
1.27%
Raw Garden Cress have 0.2154562 g of Omega 6 per 5 ounces, which is 1.27% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Garden Cress have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate7.8 g
6%
Raw Garden Cress have 7.7961125 g of Carbohydrate per 5 ounces, which is 6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.24 g
8.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Garden Cress have 6.23689 g of Sugars per 5 ounces, which is 8.6% 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
Fiber1.56 g
4.1%
Raw Garden Cress have 1.5592225 g of Fiber per 5 ounces, which is 4.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.7 g
6.6%
Raw Garden Cress have 3.685435 g of Protein per 5 ounces, which is 6.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Garden Cress
Vitamin A490 μg
54.5%
RAE, retinol activity equivalents
Raw Garden Cress have 490.44635 μg of Vitamin A per 5 ounces, which is 54.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg
9.45%
Thiamine
Raw Garden Cress have 0.113398 mg of Vitamin B1 per 5 ounces, which is 9.45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg
28.3%
Riboflavin
Raw Garden Cress have 0.3685435 mg of Vitamin B2 per 5 ounces, which is 28.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg
8.86%
Niacin, nicotinic acid, niacinamide
Raw Garden Cress have 1.417475 mg of Vitamin B3 per 5 ounces, which is 8.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.34 mg
6.86%
Pantothenic acid
Raw Garden Cress have 0.34302895 mg of Vitamin B5 per 5 ounces, which is 6.86% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg
27%
Pyridoxine
Raw Garden Cress have 0.350116325 mg of Vitamin B6 per 5 ounces, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9113 μg
28.3%
Folates and Folic Acid
Raw Garden Cress have 113.398 μg of Vitamin B9 per 5 ounces, which is 28.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Garden Cress have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C98 mg
109%
Ascorbic acid
Raw Garden Cress have 97.805775 mg of Vitamin C per 5 ounces, which is 109% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Garden Cress have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.99 mg
6.6%
Tocopherols and Tocotrienols
Raw Garden Cress have 0.9922325 mg of Vitamin E per 5 ounces, which is 6.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K768 μg
640%
Phytomenadione or phylloquinone
Raw Garden Cress have 768.1297025 μg of Vitamin K per 5 ounces, which is 640% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garden Cress
Calcium115 mg
11.5%
Raw Garden Cress have 114.815475 mg of Calcium per 5 ounces, which is 11.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.24 mg
26.8%
Raw Garden Cress have 0.24097075 mg of Copper per 5 ounces, which is 26.8% 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
Iron1.84 mg
23%
Raw Garden Cress have 1.8427175 mg of Iron per 5 ounces, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium54 mg
13%
Raw Garden Cress have 53.86405 mg of Magnesium per 5 ounces, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.78 mg
34%
Raw Garden Cress have 0.783863675 mg of Manganese per 5 ounces, which is 34% 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
Phosphorus108 mg
15.4%
Raw Garden Cress have 107.7281 mg of Phosphorus per 5 ounces, which is 15.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium859 mg
25.3%
Raw Garden Cress have 858.98985 mg of Potassium per 5 ounces, which is 25.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.28 μg
2.3%
Raw Garden Cress have 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.32%
Raw Garden Cress have 19.84465 mg of Sodium per 5 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.33 mg
2.96%
Raw Garden Cress have 0.32601925 mg of Zinc per 5 ounces, which is 2.96% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water127 g
3.42%
Raw Garden Cress have 126.722265 g of Water per 5 ounces, which is 3.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Garden Cress:
Minerals in 5 ounces of Raw Garden Cress:
Macronutrients in 5 ounces of Raw Garden Cress:



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