Nutrients in 500 calories of Garden Cress

Raw Garden Cress (Lepidium sativum).

Weight per 500 Calories

Garden Cress

1563g

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

Macros Ratio

Protein Fat Carbs

27%

16%

57%

500 kcal ▼

Macro Nutrients

Garden Cress

Energy500 kcal

17.2%

Raw Garden Cress have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat11 g

11.3%

Raw Garden Cress have 10.9375 g of Fat per 500 calories, which is 11.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.36 g

1.12%

Raw Garden Cress have 0.359375 g of Saturated Fat per 500 calories, which is 1.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.2 g

74.2%

Raw Garden Cress have 1.1875 g of Omega 3 per 500 calories, which is 74.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.38 g

14%

Raw Garden Cress have 2.375 g of Omega 6 per 500 calories, which is 14% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate86 g

66%

Raw Garden Cress have 85.9375 g of Carbohydrate per 500 calories, which is 66% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars68.8 g

95%

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

Raw Garden Cress have 68.75 g of Sugars per 500 calories, which is 95% 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

Fiber17 g

45.2%

Raw Garden Cress have 17.1875 g of Fiber per 500 calories, which is 45.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein40.6 g

72.5%

Raw Garden Cress have 40.625 g of Protein per 500 calories, which is 72.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Garden Cress

Vitamin A5406 μg

601%

RAE, retinol activity equivalents

Raw Garden Cress have 5406.25 μg of Vitamin A per 500 calories, which is 601% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.25 mg

104%

Thiamine

Raw Garden Cress have 1.25 mg of Vitamin B1 per 500 calories, which is 104% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.06 mg

313%

Riboflavin

Raw Garden Cress have 4.0625 mg of Vitamin B2 per 500 calories, which is 313% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315.6 mg

98%

Niacin, nicotinic acid, niacinamide

Raw Garden Cress have 15.625 mg of Vitamin B3 per 500 calories, which is 98% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.8 mg

75.6%

Pantothenic acid

Raw Garden Cress have 3.78125 mg of Vitamin B5 per 500 calories, which is 75.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.86 mg

297%

Pyridoxine

Raw Garden Cress have 3.859375 mg of Vitamin B6 per 500 calories, which is 297% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91250 μg

313%

Folates and Folic Acid

Raw Garden Cress have 1250 μg of Vitamin B9 per 500 calories, which is 313% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1078 mg

1198%

Ascorbic acid

Raw Garden Cress have 1078.125 mg of Vitamin C per 500 calories, which is 1198% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11 mg

73%

Tocopherols and Tocotrienols

Raw Garden Cress have 10.9375 mg of Vitamin E per 500 calories, which is 73% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8467 μg

7056%

Phytomenadione or phylloquinone

Raw Garden Cress have 8467.1875 μg of Vitamin K per 500 calories, which is 7056% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garden Cress

Calcium1266 mg

127%

Raw Garden Cress have 1265.625 mg of Calcium per 500 calories, which is 127% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.66 mg

295%

Raw Garden Cress have 2.65625 mg of Copper per 500 calories, which is 295% 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

Iron20.3 mg

254%

Raw Garden Cress have 20.3125 mg of Iron per 500 calories, which is 254% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium594 mg

141%

Raw Garden Cress have 593.75 mg of Magnesium per 500 calories, which is 141% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.64 mg

376%

Raw Garden Cress have 8.640625 mg of Manganese per 500 calories, which is 376% 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

Phosphorus1188 mg

170%

Raw Garden Cress have 1187.5 mg of Phosphorus per 500 calories, which is 170% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium9469 mg

278%

Raw Garden Cress have 9468.75 mg of Potassium per 500 calories, which is 278% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium14 μg

25.6%

Raw Garden Cress have 14.0625 μg of Selenium per 500 calories, which is 25.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium219 mg

14.6%

Raw Garden Cress have 218.75 mg of Sodium per 500 calories, which is 14.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.6 mg

32.7%

Raw Garden Cress have 3.59375 mg of Zinc per 500 calories, which is 32.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1397 g

37.8%

Raw Garden Cress have 1396.875 g of Water per 500 calories, which is 37.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Garden Cress:

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

Minerals in 500 calories of Raw Garden Cress:

500 calories of Garden Cress has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Selenium and Zinc.
It also has a good amount of Sodium.

Macronutrients in 500 calories of Raw Garden Cress:

500 calories of Garden Cress has outstanding amounts of Sugars.
It is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It also has a good amount of Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Garden Cress with:

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

Food Info

Nutrients in 500 calories of Garden Cress

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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