Nutrients in 14 ounces of Watercress

Raw Watercress (Nasturtium officinale).

Macros Ratio

Protein Fat Carbs

60%

34%

14 oz ▼

Macro Nutrients

Watercress

Energy43.7 kcal

1.5%

Raw Watercress have 43.65823 kcal of Energy per 14 ounces, which is 1.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Watercress have 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.33%

Raw Watercress have 0.10716111 g of Saturated Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.091 g

5.7%

Raw Watercress have 0.09128539 g of Omega 3 per 14 ounces, which is 5.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.048 g

0.28%

Raw Watercress have 0.04762716 g of Omega 6 per 14 ounces, which is 0.28% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Watercress have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate5.1 g

3.94%

Raw Watercress have 5.1199197 g of Carbohydrate per 14 ounces, which is 3.94% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.79 g

1.1%

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

Raw Watercress have 0.793786 g of Sugars per 14 ounces, which is 1.1% 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

Fiber2 g

5.22%

Raw Watercress have 1.984465 g of Fiber per 14 ounces, which is 5.22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.13 g

16.3%

Raw Watercress have 9.128539 g of Protein per 14 ounces, which is 16.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watercress

Vitamin A635 μg

70.6%

RAE, retinol activity equivalents

Raw Watercress have 635.0288 μg of Vitamin A per 14 ounces, which is 70.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

29.8%

Thiamine

Raw Watercress have 0.3572037 mg of Vitamin B1 per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.48 mg

36.6%

Riboflavin

Raw Watercress have 0.4762716 mg of Vitamin B2 per 14 ounces, which is 36.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg

4.96%

Niacin, nicotinic acid, niacinamide

Raw Watercress have 0.793786 mg of Vitamin B3 per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.23 mg

24.6%

Pantothenic acid

Raw Watercress have 1.2303683 mg of Vitamin B5 per 14 ounces, which is 24.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.51 mg

39.4%

Pyridoxine

Raw Watercress have 0.51199197 mg of Vitamin B6 per 14 ounces, which is 39.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B935.7 μg

8.93%

Folates and Folic Acid

Raw Watercress have 35.72037 μg of Vitamin B9 per 14 ounces, which is 8.93% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C171 mg

190%

Ascorbic acid

Raw Watercress have 170.66399 mg of Vitamin C per 14 ounces, which is 190% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.97 mg

26.5%

Tocopherols and Tocotrienols

Raw Watercress have 3.96893 mg of Vitamin E per 14 ounces, which is 26.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K992 μg

827%

Phytomenadione or phylloquinone

Raw Watercress have 992.2325 μg of Vitamin K per 14 ounces, which is 827% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watercress

Calcium476 mg

47.6%

Raw Watercress have 476.2716 mg of Calcium per 14 ounces, which is 47.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

34%

Raw Watercress have 0.30560761 mg of Copper per 14 ounces, which is 34% 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

Iron0.79 mg

9.92%

Raw Watercress have 0.793786 mg of Iron per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium83.3 mg

20%

Raw Watercress have 83.34753 mg of Magnesium per 14 ounces, which is 20% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.97 mg

42%

Raw Watercress have 0.96841892 mg of Manganese per 14 ounces, which is 42% 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 Watercress have 238.1358 mg of Phosphorus per 14 ounces, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1310 mg

38.5%

Raw Watercress have 1309.7469 mg of Potassium per 14 ounces, which is 38.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw Watercress have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium163 mg

11%

Raw Watercress have 162.72613 mg of Sodium per 14 ounces, which is 11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.44 mg

3.97%

Raw Watercress have 0.4365823 mg of Zinc per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water377 g

10.2%

Raw Watercress have 377.4849323 g of Water per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Watercress:

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

Minerals in 14 ounces of Raw Watercress:

14 ounces of Watercress is an excellent source of Calcium, Copper, Manganese, Phosphorus and Potassium.
It has a good amount of Iron, Magnesium and Sodium.
It also has some Selenium and Zinc.

Macronutrients in 14 ounces of Raw Watercress:

14 ounces of Watercress has a good amount of Protein.
It has some Omega 3, Carbohydrate and Fiber.
While 14 ounces of product has trace amounts of Sugars, it has no Fat, Saturated Fat and Omega 6.

Compare Raw Watercress with:

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

Food Info

Nutrients in 14 ounces of Watercress

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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