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Nutrients in 7 ounces of Garden Cress

Raw Garden Cress (Lepidium sativum).

Macros Ratio

Protein Fat Carbs
27%
16%
57%
7 oz ▼

Macro Nutrients

Garden Cress
Energy63.5 kcal
2.2%
Raw Garden Cress have 63.50288 kcal of Energy per 7 ounces, which is 2.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.4 g
1.43%
Raw Garden Cress have 1.3891255 g of Fat per 7 ounces, which is 1.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.046 g
0.14%
Raw Garden Cress have 0.045642695 g of Saturated Fat per 7 ounces, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.15 g
9.43%
Raw Garden Cress have 0.15081934 g of Omega 3 per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.3 g
1.77%
Raw Garden Cress have 0.30163868 g of Omega 6 per 7 ounces, which is 1.77% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate11 g
8.4%
Raw Garden Cress have 10.9145575 g of Carbohydrate per 7 ounces, which is 8.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.73 g
12%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Garden Cress have 8.731646 g of Sugars per 7 ounces, which is 12% 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
Fiber2.2 g
5.74%
Raw Garden Cress have 2.1829115 g of Fiber per 7 ounces, which is 5.74% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.16 g
9.2%
Raw Garden Cress have 5.159609 g of Protein per 7 ounces, which is 9.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Garden Cress
Vitamin A687 μg
76.3%
RAE, retinol activity equivalents
Raw Garden Cress have 686.62489 μg of Vitamin A per 7 ounces, which is 76.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.2%
Thiamine
Raw Garden Cress have 0.1587572 mg of Vitamin B1 per 7 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.52 mg
39.7%
Riboflavin
Raw Garden Cress have 0.5159609 mg of Vitamin B2 per 7 ounces, which is 39.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg
12.4%
Niacin, nicotinic acid, niacinamide
Raw Garden Cress have 1.984465 mg of Vitamin B3 per 7 ounces, which is 12.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.48 mg
9.6%
Pantothenic acid
Raw Garden Cress have 0.48024053 mg of Vitamin B5 per 7 ounces, which is 9.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.49 mg
37.7%
Pyridoxine
Raw Garden Cress have 0.490162855 mg of Vitamin B6 per 7 ounces, which is 37.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9159 μg
39.7%
Folates and Folic Acid
Raw Garden Cress have 158.7572 μg of Vitamin B9 per 7 ounces, which is 39.7% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C137 mg
152%
Ascorbic acid
Raw Garden Cress have 136.928085 mg of Vitamin C per 7 ounces, which is 152% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.4 mg
9.26%
Tocopherols and Tocotrienols
Raw Garden Cress have 1.3891255 mg of Vitamin E per 7 ounces, which is 9.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1075 μg
896%
Phytomenadione or phylloquinone
Raw Garden Cress have 1075.3815835 μg of Vitamin K per 7 ounces, which is 896% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garden Cress
Calcium161 mg
16%
Raw Garden Cress have 160.741665 mg of Calcium per 7 ounces, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.34 mg
37.5%
Raw Garden Cress have 0.33735905 mg of Copper per 7 ounces, which is 37.5% 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
Iron2.58 mg
32.2%
Raw Garden Cress have 2.5798045 mg of Iron per 7 ounces, which is 32.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium75.4 mg
18%
Raw Garden Cress have 75.40967 mg of Magnesium per 7 ounces, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.1 mg
47.7%
Raw Garden Cress have 1.097409145 mg of Manganese per 7 ounces, which is 47.7% 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
Phosphorus151 mg
21.5%
Raw Garden Cress have 150.81934 mg of Phosphorus per 7 ounces, which is 21.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1203 mg
35.4%
Raw Garden Cress have 1202.58579 mg of Potassium per 7 ounces, which is 35.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.25%
Raw Garden Cress have 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium27.8 mg
1.85%
Raw Garden Cress have 27.78251 mg of Sodium per 7 ounces, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.46 mg
4.15%
Raw Garden Cress have 0.45642695 mg of Zinc per 7 ounces, which is 4.15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water177 g
4.8%
Raw Garden Cress have 177.411171 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Garden Cress:
Minerals in 7 ounces of Raw Garden Cress:
Macronutrients in 7 ounces of Raw Garden Cress:



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