Plant Nutrients DB
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Nutrients in 100 grams ofWatercress

Raw Watercress (Nasturtium officinale).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
60%
6%
34%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Watercress
Vitamin A160 μg
17.8%
Raw Watercress have 160 μg of Vitamin A per 100 grams, which is 17.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.09 mg
7.5%
Raw Watercress have 0.09 mg of Thiamine per 100 grams, which is 7.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.12 mg
9.23%
Raw Watercress have 0.12 mg of Vitamin B2 per 100 grams, which is 9.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.2 mg
1.25%
Raw Watercress have 0.2 mg of Vitamin B3 per 100 grams, which is 1.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.13 mg
10%
Raw Watercress have 0.13 mg of Vitamin B6 per 100 grams, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Watercress have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C43 mg
47.8%
Raw Watercress have 43 mg of Vitamin C per 100 grams, which is 47.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Watercress have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E1 mg
6.67%
Raw Watercress have 1 mg of Vitamin E per 100 grams, which is 6.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K250 μg
208%
Raw Watercress have 250 μg of Vitamin K per 100 grams, which is 208% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate9 μg
2.25%
Raw Watercress have 9 μg of Folate per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Watercress
Calcium120 mg
12%
Raw Watercress have 120 mg of Calcium per 100 grams, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.08 mg
8.9%
Raw Watercress have 0.08 mg of Copper per 100 grams, which is 8.9% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron0.2 mg
2.5%
Raw Watercress have 0.2 mg of Iron per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium21 mg
5.25%
Raw Watercress have 21 mg of Magnesium per 100 grams, which is 5.25% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.24 mg
10%
Raw Watercress have 0.24 mg of Manganese per 100 grams, which is 10% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus60 mg
8.57%
Raw Watercress have 60 mg of Phosphorus per 100 grams, which is 8.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium330 mg
9.7%
Raw Watercress have 330 mg of Potassium per 100 grams, which is 9.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium0.9 μg
1.64%
Raw Watercress have 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium41 mg
2.73%
Raw Watercress have 41 mg of Sodium per 100 grams, which is 2.73% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.11 mg
1%
Raw Watercress have 0.11 mg of Zinc per 100 grams, which is 1% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Watercress:
100 grams of Watercress has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin C. It also has a good amount of Vitamin A, Thiamine, Vitamin B2 and Vitamin B6. This vegetable has some Vitamin E. While 100 grams of product has trace amounts of Vitamin B3 and Folate, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Watercress:
100 grams of Watercress has a good amount of Calcium, Copper, Manganese, Phosphorus and Potassium. It has some Iron, Magnesium and Sodium. The product has trace amounts of Selenium and Zinc.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Watercress
Energy11 kcal
0.38%
Raw Watercress have 11 kcal of Energy per 100 grams, which is 0.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat0.1 g
0.1%
Raw Watercress have 0.1 g of Fat per 100 grams, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.3 g
4.1%
Raw Watercress have 2.3 g of Protein per 100 grams, which is 4.1% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate1.3 g
1%
Raw Watercress have 1.3 g of Carbohydrate per 100 grams, which is 1% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars0.2 g
0.28%
Raw Watercress have 0.2 g of Sugars per 100 grams, which is 0.28% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber0.5 g
1.3%
Raw Watercress have 0.5 g of Fiber per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Watercress have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.03 g
0.09%
Raw Watercress have 0.03 g of Saturated Fat per 100 grams, which is 0.09% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.02 g
1.25%
Raw Watercress have 0.02 g of Omega 3 per 100 grams, which is 1.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.01 g
0.06%
Raw Watercress have 0.01 g of Omega 6 per 100 grams, which is 0.06% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water95 g
2.57%
Raw Watercress have 95 g of Water per 100 grams, which is 2.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Watercress:
100 grams of Watercress has some Protein. While 100 grams of product has trace amounts of Carbohydrate, Fiber and Omega 3, it has no Fat, Sugars, Saturated Fat and Omega 6.