Nutrients in 1 kilogram of Watercress

Raw Watercress (Nasturtium officinale).

Macros Ratio

Protein Fat Carbs

60%

34%

1 kg ▼

Macro Nutrients

Watercress

Energy110 kcal

3.8%

Raw Watercress have 110 kcal of Energy per 1 kilogram, which is 3.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.03%

Raw Watercress have 1 g of Fat per 1 kilogram, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.84%

Raw Watercress have 0.27 g of Saturated Fat per 1 kilogram, which is 0.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.23 g

14.4%

Raw Watercress have 0.23 g of Omega 3 per 1 kilogram, which is 14.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.71%

Raw Watercress have 0.12 g of Omega 6 per 1 kilogram, which is 0.71% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Watercress have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate13 g

9.92%

Raw Watercress have 12.9 g of Carbohydrate per 1 kilogram, which is 9.92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2 g

2.76%

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

Raw Watercress have 2 g of Sugars per 1 kilogram, which is 2.76% 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

Fiber5 g

13%

Raw Watercress have 5 g of Fiber per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23 g

41%

Raw Watercress have 23 g of Protein per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watercress

Vitamin A1600 μg

178%

RAE, retinol activity equivalents

Raw Watercress have 1600 μg of Vitamin A per 1 kilogram, which is 178% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.9 mg

75%

Thiamine

Raw Watercress have 0.9 mg of Vitamin B1 per 1 kilogram, which is 75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.2 mg

92%

Riboflavin

Raw Watercress have 1.2 mg of Vitamin B2 per 1 kilogram, which is 92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.5%

Niacin, nicotinic acid, niacinamide

Raw Watercress have 2 mg of Vitamin B3 per 1 kilogram, which is 12.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.1 mg

62%

Pantothenic acid

Raw Watercress have 3.1 mg of Vitamin B5 per 1 kilogram, which is 62% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.3 mg

99%

Pyridoxine

Raw Watercress have 1.29 mg of Vitamin B6 per 1 kilogram, which is 99% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B990 μg

22.5%

Folates and Folic Acid

Raw Watercress have 90 μg of Vitamin B9 per 1 kilogram, which is 22.5% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C430 mg

478%

Ascorbic acid

Raw Watercress have 430 mg of Vitamin C per 1 kilogram, which is 478% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E10 mg

66.7%

Tocopherols and Tocotrienols

Raw Watercress have 10 mg of Vitamin E per 1 kilogram, which is 66.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2500 μg

2083%

Phytomenadione or phylloquinone

Raw Watercress have 2500 μg of Vitamin K per 1 kilogram, which is 2083% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watercress

Calcium1200 mg

120%

Raw Watercress have 1200 mg of Calcium per 1 kilogram, which is 120% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.77 mg

85.6%

Raw Watercress have 0.77 mg of Copper per 1 kilogram, which is 85.6% 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

Iron2 mg

25%

Raw Watercress have 2 mg of Iron per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium210 mg

50%

Raw Watercress have 210 mg of Magnesium per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.44 mg

106%

Raw Watercress have 2.44 mg of Manganese per 1 kilogram, which is 106% 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

Phosphorus600 mg

85.7%

Raw Watercress have 600 mg of Phosphorus per 1 kilogram, which is 85.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3300 mg

97%

Raw Watercress have 3300 mg of Potassium per 1 kilogram, which is 97% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9 μg

16.4%

Raw Watercress have 9 μg of Selenium per 1 kilogram, which is 16.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium410 mg

27.3%

Raw Watercress have 410 mg of Sodium per 1 kilogram, which is 27.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Raw Watercress have 1.1 mg of Zinc per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water951 g

25.7%

Raw Watercress have 951.1 g of Water per 1 kilogram, which is 25.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Watercress:

1 kilogram 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 B5, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B3.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Watercress:

1 kilogram of Watercress has outstanding amounts of Calcium, Copper, Manganese, Phosphorus and Potassium.
It is an excellent source of Iron, Magnesium and Sodium.
It also has a good amount of Selenium and Zinc.

Macronutrients in 1 kilogram of Raw Watercress:

1 kilogram of Watercress is an excellent source of Protein.
It has a good amount of Omega 3, Carbohydrate and Fiber.
It also has some Sugars.
The product has trace amounts of 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 1 kilogram of Watercress

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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