» Watercress

Watercress: detail

• Detailed name: Watercress, raw
• Select a Portion Size:
  10g20g30g40g50g75g85g (standard portion)100g125g150g175g200g250g300g400g500g
• Food Group: Vegetables, Vegetable Products
• Source: Canadian Nutrient File
• Food suitable for Vegetarians and Vegans
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Watercress: Macro nutrients

Watercress: Macro nutrients, for a portion of 150g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		17kcal	11kcal	2070kcal	NR
ProteinsProteins		3.5g	2.3g	50g	180g
CarbohydrateCarbohydrate		1.9g	1.3g	230g	340g
LipidLipid		0.15g	0.1g	50g	80g
» Saturated fatSaturated fat		0.041g	0.027g	17g	27g
» Monounsaturated fatMonounsaturated fat		0.012g	0.008g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		0.053g	0.035g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		0.75g	0.5g	25g	NR
WaterWater		143g	95g	2700g	NR

Watercress: Vitamins

Watercress: Vitamins, for a portion of 150g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		240µg	160µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		2871µg	1914µg	2520µg	NR
ThiamineThiamine		0.14mg	0.09mg	1.1mg	NR
RiboflavinRiboflavin		0.18mg	0.12mg	1.1mg	NR
NiacinNiacin		1.1NE	0.7NE	14NE	NR
Pantothenic acidPantothenic acid		0.47mg	0.31mg	5mg	NR
Vitamin B6Vit. B6		0.19mg	0.13mg	1.3mg	100mg
Folic acidFolic acid		14µg	9µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		65mg	43mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		1.5mg	1mg	15mg	NR
Vitamin KVit. K		375µg	250µg	90µg	NR

Watercress: Dietary minerals

Watercress: Dietary minerals, for a portion of 150g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		180mg	120mg	1000mg	2500mg
CopperCopper		0.12mg	0.077mg	0.9mg	10mg
IronIron		0.3mg	0.2mg	18mg	45mg
MagnesiumMagnesium		32mg	21mg	320mg	NR
ManganeseManganese		0.37mg	0.24mg	1.8mg	11mg
PhosphorusPhosphorus		90mg	60mg	700mg	4000mg
PotassiumPotassium		495mg	330mg	4700mg	NR
SeleniumSelenium		1.4µg	0.9µg	55µg	400µg
SodiumSodium		62mg	41mg	1500mg	2300mg
Salt (sodium equivalence)Salt		166mg	111mg	4100mg	4100mg
ZincZinc		0.17mg	0.11mg	8mg	40mg

Watercress: Essential amino acids

Watercress: Essential amino acids, for a portion of 150g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.06g	0.04g	0.6g	NR
IsoleucineIsoleucine		0.14g	0.093g	1.2g	NR
LeucineLeucine		0.25g	0.17g	2.3g	NR
LysineLysine		0.2g	0.13g	1.8g	NR
MethionineMethionine		0.03g	0.02g	0.9g	NR
PhenylalaninePhenylalanine		0.17g	0.11g	1.5g	NR
ThreonineThreonine		0.2g	0.13g	0.9g	NR
TryptophanTryptophan		0.045g	0.03g	0.24g	NR
ValineValine		0.21g	0.14g	1.7g	NR

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