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Nutrients in 1 pound of Garden Cress

Raw Garden Cress (Lepidium sativum).

Macros Ratio

Protein Fat Carbs
27%
16%
57%
1 lb ▼

Macro Nutrients

Garden Cress
Energy145 kcal
5%
Raw Garden Cress have 145.14944 kcal of Energy per 1 pound, which is 5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.18 g
3.27%
Raw Garden Cress have 3.175144 g of Fat per 1 pound, which is 3.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.1 g
0.33%
Raw Garden Cress have 0.10432616 g of Saturated Fat per 1 pound, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.34 g
21.5%
Raw Garden Cress have 0.34472992 g of Omega 3 per 1 pound, which is 21.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.69 g
4.06%
Raw Garden Cress have 0.68945984 g of Omega 6 per 1 pound, which is 4.06% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Garden Cress have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate25 g
19%
Raw Garden Cress have 24.94756 g of Carbohydrate per 1 pound, which is 19% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars20 g
27.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Garden Cress have 19.958048 g of Sugars per 1 pound, which is 27.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber5 g
13%
Raw Garden Cress have 4.989512 g of Fiber per 1 pound, which is 13% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11.8 g
21%
Raw Garden Cress have 11.793392 g of Protein per 1 pound, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Garden Cress
Vitamin A1569 μg
174%
RAE, retinol activity equivalents
Raw Garden Cress have 1569.42832 μg of Vitamin A per 1 pound, which is 174% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg
30.2%
Thiamine
Raw Garden Cress have 0.3628736 mg of Vitamin B1 per 1 pound, which is 30.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.18 mg
91%
Riboflavin
Raw Garden Cress have 1.1793392 mg of Vitamin B2 per 1 pound, which is 91% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.54 mg
28.3%
Niacin, nicotinic acid, niacinamide
Raw Garden Cress have 4.53592 mg of Vitamin B3 per 1 pound, which is 28.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg
22%
Pantothenic acid
Raw Garden Cress have 1.09769264 mg of Vitamin B5 per 1 pound, which is 22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.12 mg
86%
Pyridoxine
Raw Garden Cress have 1.12037224 mg of Vitamin B6 per 1 pound, which is 86% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9363 μg
91%
Folates and Folic Acid
Raw Garden Cress have 362.8736 μg of Vitamin B9 per 1 pound, which is 91% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Garden Cress have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C313 mg
348%
Ascorbic acid
Raw Garden Cress have 312.97848 mg of Vitamin C per 1 pound, which is 348% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Garden Cress have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.18 mg
21%
Tocopherols and Tocotrienols
Raw Garden Cress have 3.175144 mg of Vitamin E per 1 pound, which is 21% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2458 μg
2048%
Phytomenadione or phylloquinone
Raw Garden Cress have 2458.015048 μg of Vitamin K per 1 pound, which is 2048% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garden Cress
Calcium367 mg
36.7%
Raw Garden Cress have 367.40952 mg of Calcium per 1 pound, which is 36.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.77 mg
85.7%
Raw Garden Cress have 0.7711064 mg of Copper per 1 pound, which is 85.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.9 mg
73.7%
Raw Garden Cress have 5.896696 mg of Iron per 1 pound, which is 73.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium172 mg
41%
Raw Garden Cress have 172.36496 mg of Magnesium per 1 pound, which is 41% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.5 mg
109%
Raw Garden Cress have 2.50836376 mg of Manganese per 1 pound, which is 109% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus345 mg
49.2%
Raw Garden Cress have 344.72992 mg of Phosphorus per 1 pound, which is 49.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2749 mg
81%
Raw Garden Cress have 2748.76752 mg of Potassium per 1 pound, which is 81% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.1 μg
7.42%
Raw Garden Cress have 4.082328 μg of Selenium per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium63.5 mg
4.23%
Raw Garden Cress have 63.50288 mg of Sodium per 1 pound, which is 4.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.04 mg
9.5%
Raw Garden Cress have 1.0432616 mg of Zinc per 1 pound, which is 9.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water406 g
11%
Raw Garden Cress have 405.511248 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Garden Cress:
Minerals in 1 pound of Raw Garden Cress:
Macronutrients in 1 pound of Raw Garden Cress:



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