Nutrients in 5 ounces of Watercress

Raw Watercress (Nasturtium officinale).

Macros Ratio

Protein Fat Carbs

60%

34%

5 oz ▼

Macro Nutrients

Watercress

Energy15.6 kcal

0.54%

Raw Watercress have 15.592225 kcal of Energy per 5 ounces, which is 0.54% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.14 g

0.15%

Raw Watercress have 0.1417475 g of Fat per 5 ounces, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.038 g

0.12%

Raw Watercress have 0.038271825 g of Saturated Fat per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.033 g

2.04%

Raw Watercress have 0.032601925 g of Omega 3 per 5 ounces, which is 2.04% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.017 g

0.1%

Raw Watercress have 0.0170097 g of Omega 6 per 5 ounces, which is 0.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Watercress 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

Carbohydrate1.83 g

1.4%

Raw Watercress have 1.82854275 g of Carbohydrate per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.28 g

0.39%

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

Raw Watercress have 0.283495 g of Sugars per 5 ounces, which is 0.39% 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

Fiber0.71 g

1.87%

Raw Watercress have 0.7087375 g of Fiber per 5 ounces, which is 1.87% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.26 g

5.82%

Raw Watercress have 3.2601925 g of Protein per 5 ounces, which is 5.82% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watercress

Vitamin A227 μg

25%

RAE, retinol activity equivalents

Raw Watercress have 226.796 μg of Vitamin A per 5 ounces, which is 25% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

10.6%

Thiamine

Raw Watercress have 0.12757275 mg of Vitamin B1 per 5 ounces, which is 10.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13%

Riboflavin

Raw Watercress have 0.170097 mg of Vitamin B2 per 5 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.28 mg

1.77%

Niacin, nicotinic acid, niacinamide

Raw Watercress have 0.283495 mg of Vitamin B3 per 5 ounces, which is 1.77% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.44 mg

8.8%

Pantothenic acid

Raw Watercress have 0.43941725 mg of Vitamin B5 per 5 ounces, which is 8.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

14%

Pyridoxine

Raw Watercress have 0.182854275 mg of Vitamin B6 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912.8 μg

3.2%

Folates and Folic Acid

Raw Watercress have 12.757275 μg of Vitamin B9 per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Watercress 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 C61 mg

67.7%

Ascorbic acid

Raw Watercress have 60.951425 mg of Vitamin C per 5 ounces, which is 67.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Watercress 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 E1.4 mg

9.45%

Tocopherols and Tocotrienols

Raw Watercress have 1.417475 mg of Vitamin E per 5 ounces, which is 9.45% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K354 μg

295%

Phytomenadione or phylloquinone

Raw Watercress have 354.36875 μg of Vitamin K per 5 ounces, which is 295% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watercress

Calcium170 mg

17%

Raw Watercress have 170.097 mg of Calcium per 5 ounces, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

12%

Raw Watercress have 0.109145575 mg of Copper per 5 ounces, which is 12% 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

Iron0.28 mg

3.54%

Raw Watercress have 0.283495 mg of Iron per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium29.8 mg

7.1%

Raw Watercress have 29.766975 mg of Magnesium per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.35 mg

15%

Raw Watercress have 0.3458639 mg of Manganese per 5 ounces, which is 15% 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

Phosphorus85 mg

12%

Raw Watercress have 85.0485 mg of Phosphorus per 5 ounces, which is 12% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium468 mg

13.8%

Raw Watercress have 467.76675 mg of Potassium per 5 ounces, which is 13.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.28 μg

2.3%

Raw Watercress 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

Sodium58 mg

3.87%

Raw Watercress have 58.116475 mg of Sodium per 5 ounces, which is 3.87% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.16 mg

1.4%

Raw Watercress have 0.15592225 mg of Zinc per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water135 g

3.64%

Raw Watercress have 134.81604725 g of Water per 5 ounces, which is 3.64% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Watercress:

5 ounces of Watercress has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A and Vitamin C.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E.
This vegetable has some Vitamin B9.
While 5 ounces of product has trace amounts of Vitamin B3, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Watercress:

5 ounces of Watercress has a good amount of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium.
It has some Iron and Sodium.
The product has trace amounts of Selenium and Zinc.

Macronutrients in 5 ounces of Raw Watercress:

5 ounces of Watercress has some Protein.
While 5 ounces of product has trace amounts of Omega 3, Carbohydrate and Fiber, it has no Fat, Saturated Fat, Omega 6 and Sugars.

Compare Raw Watercress with:

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

Food Info

Nutrients in 5 ounces of Watercress

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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