Nutrients in 100 calories of Garden Cress

Raw Garden Cress (Lepidium sativum).

Weight per 100 Calories

Garden Cress

313g

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

Macros Ratio

Protein Fat Carbs

27%

16%

57%

100 kcal ▼

Macro Nutrients

Garden Cress

Energy100 kcal

3.45%

Raw Garden Cress have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.2 g

2.26%

Raw Garden Cress have 2.1875 g of Fat per 100 calories, which is 2.26% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.072 g

0.22%

Raw Garden Cress have 0.071875 g of Saturated Fat per 100 calories, which is 0.22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.24 g

15%

Raw Garden Cress have 0.2375 g of Omega 3 per 100 calories, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.48 g

2.8%

Raw Garden Cress have 0.475 g of Omega 6 per 100 calories, which is 2.8% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17 g

13.2%

Raw Garden Cress have 17.1875 g of Carbohydrate per 100 calories, which is 13.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.8 g

19%

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

Raw Garden Cress have 13.75 g of Sugars per 100 calories, which is 19% 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

Fiber3.44 g

9.05%

Raw Garden Cress have 3.4375 g of Fiber per 100 calories, which is 9.05% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.13 g

14.5%

Raw Garden Cress have 8.125 g of Protein per 100 calories, which is 14.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Garden Cress

Vitamin A1081 μg

120%

RAE, retinol activity equivalents

Raw Garden Cress have 1081.25 μg of Vitamin A per 100 calories, which is 120% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

21%

Thiamine

Raw Garden Cress have 0.25 mg of Vitamin B1 per 100 calories, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.81 mg

62.5%

Riboflavin

Raw Garden Cress have 0.8125 mg of Vitamin B2 per 100 calories, which is 62.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.13 mg

19.5%

Niacin, nicotinic acid, niacinamide

Raw Garden Cress have 3.125 mg of Vitamin B3 per 100 calories, which is 19.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.76 mg

15%

Pantothenic acid

Raw Garden Cress have 0.75625 mg of Vitamin B5 per 100 calories, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.77 mg

59.4%

Pyridoxine

Raw Garden Cress have 0.771875 mg of Vitamin B6 per 100 calories, which is 59.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9250 μg

62.5%

Folates and Folic Acid

Raw Garden Cress have 250 μg of Vitamin B9 per 100 calories, which is 62.5% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C216 mg

240%

Ascorbic acid

Raw Garden Cress have 215.625 mg of Vitamin C per 100 calories, which is 240% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.2 mg

14.6%

Tocopherols and Tocotrienols

Raw Garden Cress have 2.1875 mg of Vitamin E per 100 calories, which is 14.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1693 μg

1411%

Phytomenadione or phylloquinone

Raw Garden Cress have 1693.4375 μg of Vitamin K per 100 calories, which is 1411% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garden Cress

Calcium253 mg

25.3%

Raw Garden Cress have 253.125 mg of Calcium per 100 calories, which is 25.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

59%

Raw Garden Cress have 0.53125 mg of Copper per 100 calories, which is 59% 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

Iron4.06 mg

50.8%

Raw Garden Cress have 4.0625 mg of Iron per 100 calories, which is 50.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium119 mg

28.3%

Raw Garden Cress have 118.75 mg of Magnesium per 100 calories, which is 28.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.73 mg

75%

Raw Garden Cress have 1.728125 mg of Manganese per 100 calories, which is 75% 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

Phosphorus238 mg

34%

Raw Garden Cress have 237.5 mg of Phosphorus per 100 calories, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1894 mg

55.7%

Raw Garden Cress have 1893.75 mg of Potassium per 100 calories, which is 55.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.8 μg

5.1%

Raw Garden Cress have 2.8125 μg of Selenium per 100 calories, which is 5.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium43.8 mg

2.9%

Raw Garden Cress have 43.75 mg of Sodium per 100 calories, which is 2.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.72 mg

6.53%

Raw Garden Cress have 0.71875 mg of Zinc per 100 calories, which is 6.53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water279 g

7.55%

Raw Garden Cress have 279.375 g of Water per 100 calories, which is 7.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Garden Cress:

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

Minerals in 100 calories of Raw Garden Cress:

100 calories of Garden Cress is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has some Selenium, Sodium and Zinc.

Macronutrients in 100 calories of Raw Garden Cress:

100 calories of Garden Cress has a good amount of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has some Omega 6.
While 100 calories of product has trace amounts of 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 100 calories of Garden Cress

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Garden Cress with: