Nutrients in 100 calories of Watercress

Raw Watercress (Nasturtium officinale).

Weight per 100 Calories

Watercress

909g

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

Macros Ratio

Protein Fat Carbs

60%

34%

100 kcal ▼

Macro Nutrients

Watercress

Energy100 kcal

3.45%

Raw Watercress 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

Fat0.91 g

0.94%

Raw Watercress have 0.90909090909091 g of Fat per 100 calories, which is 0.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.25 g

0.77%

Raw Watercress have 0.24545454545455 g of Saturated Fat per 100 calories, which is 0.77% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Raw Watercress have 0.20909090909091 g of Omega 3 per 100 calories, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.64%

Raw Watercress have 0.10909090909091 g of Omega 6 per 100 calories, which is 0.64% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Watercress 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

Carbohydrate11.7 g

9.02%

Raw Watercress have 11.727272727273 g of Carbohydrate per 100 calories, which is 9.02% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.8 g

2.5%

Raw Watercress have 1.8181818181818 g of Sugars per 100 calories, which is 2.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fiber4.55 g

12%

Raw Watercress have 4.5454545454545 g of Fiber per 100 calories, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21 g

37.3%

Raw Watercress have 20.909090909091 g of Protein per 100 calories, which is 37.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Watercress

Vitamin A1455 μg

162%

RAE, retinol activity equivalents

Raw Watercress have 1454.5454545455 μg of Vitamin A per 100 calories, which is 162% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.82 mg

68%

Thiamine

Raw Watercress have 0.81818181818182 mg of Vitamin B1 per 100 calories, which is 68% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B21.1 mg

84%

Riboflavin

Raw Watercress have 1.0909090909091 mg of Vitamin B2 per 100 calories, which is 84% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B31.8 mg

11.4%

Niacin, nicotinic acid, niacinamide

Raw Watercress have 1.8181818181818 mg of Vitamin B3 per 100 calories, which is 11.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B61.17 mg

90%

Pyridoxine

Raw Watercress have 1.1727272727273 mg of Vitamin B6 per 100 calories, which is 90% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B982 μg

20.5%

Folates and Folic Acid

Raw Watercress have 81.818181818182 μg of Vitamin B9 per 100 calories, which is 20.5% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C391 mg

434%

Ascorbic acid

Raw Watercress have 390.90909090909 mg of Vitamin C per 100 calories, which is 434% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E9.1 mg

60.6%

Tocopherols and Tocotrienols

Raw Watercress have 9.0909090909091 mg of Vitamin E per 100 calories, which is 60.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2273 μg

1894%

Phytomenadione or phylloquinone

Raw Watercress have 2272.7272727273 μg of Vitamin K per 100 calories, which is 1894% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watercress

Calcium1091 mg

109%

Raw Watercress have 1090.9090909091 mg of Calcium per 100 calories, which is 109% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.7 mg

77.8%

Raw Watercress have 0.7 mg of Copper per 100 calories, which is 77.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Iron1.8 mg

22.7%

Raw Watercress have 1.8181818181818 mg of Iron per 100 calories, which is 22.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium191 mg

45.5%

Raw Watercress have 190.90909090909 mg of Magnesium per 100 calories, which is 45.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.2 mg

96%

Raw Watercress have 2.2181818181818 mg of Manganese per 100 calories, which is 96% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Phosphorus545 mg

78%

Raw Watercress have 545.45454545455 mg of Phosphorus per 100 calories, which is 78% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3000 mg

88.2%

Raw Watercress have 3000 mg of Potassium per 100 calories, which is 88.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.2 μg

15%

Raw Watercress have 8.1818181818182 μg of Selenium per 100 calories, which is 15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium373 mg

25%

Raw Watercress have 372.72727272727 mg of Sodium per 100 calories, which is 25% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1 mg

9.1%

Raw Watercress have 1 mg of Zinc per 100 calories, which is 9.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water865 g

23.4%

Raw Watercress have 864.63636363636 g of Water per 100 calories, which is 23.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Watercress:
100 calories of Watercress has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B9 and Vitamin E. It also has a good amount of Vitamin B3. It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Watercress:
100 calories of Watercress has outstanding amounts of Calcium, Manganese and Potassium.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Sodium. It also has a good amount of Selenium and Zinc.

Macronutrients in 100 calories of Raw Watercress:
100 calories of Watercress is an excellent source of Protein. It has a good amount of Omega 3, Carbohydrate and Fiber. It also has some Sugars. While 100 calories of product has trace amounts of Fat and Saturated Fat, it has no Omega 6.

Compare Raw Watercress with:

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

Food Info

Nutrients in 100 calories of Watercress

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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