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Nutrients in 100 calories ofGarden Cress

Raw Garden Cress (Lepidium sativum).
rawfreshwhole

Weight per 100 Calories

Garden Cress
313g

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

Macros Ratio

ProteinsFatsCarbs
27%
16%
57%

Vitamins

100 kcal ▼RDA for Men 19-30 years ▼
Garden Cress
Vitamin A1081 μg
120%
Raw Garden Cress have 1081.25 μg of Vitamin A per 100 calories, which is 120% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.25 mg
21%
Raw Garden Cress have 0.25 mg of Thiamine per 100 calories, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.81 mg
62.5%
Raw Garden Cress have 0.813 mg of Vitamin B2 per 100 calories, which is 62.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B33.13 mg
19.5%
Raw Garden Cress have 3.125 mg of Vitamin B3 per 100 calories, which is 19.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.77 mg
59%
Raw Garden Cress have 0.772 mg of Vitamin B6 per 100 calories, which is 59% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Garden Cress have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C216 mg
240%
Raw Garden Cress have 215.625 mg of Vitamin C per 100 calories, which is 240% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Garden Cress have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E2.2 mg
14.6%
Raw Garden Cress have 2.188 mg of Vitamin E per 100 calories, which is 14.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K1693 μg
1411%
Raw Garden Cress have 1693.438 μg of Vitamin K per 100 calories, which is 1411% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate250 μg
62.5%
Raw Garden Cress have 250 μg of Folate per 100 calories, which is 62.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcal ▼RDA for Men 19-30 years ▼
Garden Cress
Calcium253 mg
25%
Raw Garden Cress have 253.125 mg of Calcium per 100 calories, which is 25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.53 mg
59%
Raw Garden Cress have 0.531 mg of Copper per 100 calories, which is 59% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron4.06 mg
50.8%
Raw Garden Cress have 4.063 mg of Iron per 100 calories, which is 50.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium119 mg
29.7%
Raw Garden Cress have 118.75 mg of Magnesium per 100 calories, which is 29.7% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese1.73 mg
75%
Raw Garden Cress have 1.728 mg of Manganese per 100 calories, which is 75% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus238 mg
34%
Raw Garden Cress have 237.5 mg of Phosphorus per 100 calories, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium1894 mg
55.7%
Raw Garden Cress have 1893.75 mg of Potassium per 100 calories, which is 55.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium2.8 μg
5.1%
Raw Garden Cress have 2.813 μg of Selenium per 100 calories, which is 5.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium43.8 mg
2.9%
Raw Garden Cress have 43.75 mg of Sodium per 100 calories, which is 2.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.72 mg
6.54%
Raw Garden Cress have 0.719 mg of Zinc per 100 calories, which is 6.54% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 calories of Raw Garden Cress:
100 calories of Garden Cress has outstanding amounts of Vitamin A, Vitamin C and Vitamin K.
It is an excellent source of Thiamine, Vitamin B2, Vitamin B6 and Folate. It also has a good amount of Vitamin B3 and Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Raw Garden Cress:
100 calories of Garden Cress is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium. It has some Selenium, Sodium and Zinc.

Macro Nutrients

100 kcal ▼RDA for Men 19-30 years ▼
Garden Cress
Energy100 kcal
3.45%
Raw Garden Cress have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat2.2 g
2.26%
Raw Garden Cress have 2.188 g of Fat per 100 calories, which is 2.26% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein8.13 g
14.5%
Raw Garden Cress have 8.125 g of Protein per 100 calories, which is 14.5% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate17 g
13%
Raw Garden Cress have 17.188 g of Carbohydrate per 100 calories, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars13.8 g
19%
Raw Garden Cress have 13.75 g of Sugars per 100 calories, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber3.44 g
9.05%
Raw Garden Cress have 3.438 g of Fiber per 100 calories, which is 9.05% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Garden Cress have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.07 g
0.23%
Raw Garden Cress have 0.072 g of Saturated Fat per 100 calories, which is 0.23% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.24 g
15%
Raw Garden Cress have 0.238 g of Omega 3 per 100 calories, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.48 g
2.8%
Raw Garden Cress have 0.475 g of Omega 6 per 100 calories, which is 2.8% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water279 g
7.55%
Raw Garden Cress have 279.375 g of Water per 100 calories, which is 7.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 calories of Raw Garden Cress:
100 calories of Garden Cress has a good amount of Protein, Carbohydrate, Sugars, Fiber and Omega 3. It has some Omega 6. While 100 calories of product has trace amounts of Fat, it has no Saturated Fat.