Nutrients in 100 grams of Garden Cress

Raw Garden Cress (Lepidium sativum).

Macros Ratio

Protein Fat Carbs

27%

16%

57%

100 g ▼

Macro Nutrients

Garden Cress

Energy32 kcal

1.1%

Raw Garden Cress have 32 kcal of Energy per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.7 g

0.72%

Raw Garden Cress have 0.7 g of Fat per 100 grams, which is 0.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.023 g

0.072%

Raw Garden Cress have 0.023 g of Saturated Fat per 100 grams, which is 0.072% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.076 g

4.75%

Raw Garden Cress have 0.076 g of Omega 3 per 100 grams, which is 4.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.15 g

0.89%

Raw Garden Cress have 0.152 g of Omega 6 per 100 grams, which is 0.89% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate5.5 g

4.23%

Raw Garden Cress have 5.5 g of Carbohydrate per 100 grams, which is 4.23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.4 g

6.07%

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

Raw Garden Cress have 4.4 g of Sugars per 100 grams, which is 6.07% 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

Fiber1.1 g

2.9%

Raw Garden Cress have 1.1 g of Fiber per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.6 g

4.64%

Raw Garden Cress have 2.6 g of Protein per 100 grams, which is 4.64% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Garden Cress

Vitamin A346 μg

38.4%

RAE, retinol activity equivalents

Raw Garden Cress have 346 μg of Vitamin A per 100 grams, which is 38.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.08 mg

6.67%

Thiamine

Raw Garden Cress have 0.08 mg of Vitamin B1 per 100 grams, which is 6.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

20%

Riboflavin

Raw Garden Cress have 0.26 mg of Vitamin B2 per 100 grams, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31 mg

6.25%

Niacin, nicotinic acid, niacinamide

Raw Garden Cress have 1 mg of Vitamin B3 per 100 grams, which is 6.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.24 mg

4.84%

Pantothenic acid

Raw Garden Cress have 0.242 mg of Vitamin B5 per 100 grams, which is 4.84% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19%

Pyridoxine

Raw Garden Cress have 0.247 mg of Vitamin B6 per 100 grams, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B980 μg

20%

Folates and Folic Acid

Raw Garden Cress have 80 μg of Vitamin B9 per 100 grams, which is 20% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C69 mg

76.7%

Ascorbic acid

Raw Garden Cress have 69 mg of Vitamin C per 100 grams, which is 76.7% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.7 mg

4.67%

Tocopherols and Tocotrienols

Raw Garden Cress have 0.7 mg of Vitamin E per 100 grams, which is 4.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K542 μg

452%

Phytomenadione or phylloquinone

Raw Garden Cress have 541.9 μg of Vitamin K per 100 grams, which is 452% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garden Cress

Calcium81 mg

8.1%

Raw Garden Cress have 81 mg of Calcium per 100 grams, which is 8.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

19%

Raw Garden Cress have 0.17 mg of Copper per 100 grams, which is 19% 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

Iron1.3 mg

16.3%

Raw Garden Cress have 1.3 mg of Iron per 100 grams, which is 16.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium38 mg

9.05%

Raw Garden Cress have 38 mg of Magnesium per 100 grams, which is 9.05% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.55 mg

24%

Raw Garden Cress have 0.553 mg of Manganese per 100 grams, which is 24% 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

Phosphorus76 mg

11%

Raw Garden Cress have 76 mg of Phosphorus per 100 grams, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium606 mg

18%

Raw Garden Cress have 606 mg of Potassium per 100 grams, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.9 μg

1.64%

Raw Garden Cress have 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14 mg

0.93%

Raw Garden Cress have 14 mg of Sodium per 100 grams, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.23 mg

2.1%

Raw Garden Cress have 0.23 mg of Zinc per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water89.4 g

2.4%

Raw Garden Cress have 89.4 g of Water per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Garden Cress:

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

Minerals in 100 grams of Raw Garden Cress:

100 grams of Garden Cress is an excellent source of Manganese.
It has a good amount of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium.
The product has trace amounts of Selenium, Sodium and Zinc.

Macronutrients in 100 grams of Raw Garden Cress:

100 grams of Garden Cress has some Omega 3, Carbohydrate, Sugars, Fiber and Protein.
While 100 grams of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Garden Cress with:

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

Food Info

Nutrients in 100 grams of Garden Cress

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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