Sunday, December 14

    Watercress, raw

    Nutritional value of  Watercress, raw
    Serving Size: 1 Cup chopped, 34 g

    Calories 4 Kcal. Calories from Fat 0.27 Kcal.

    Proximity Amount % DV
    Water 32.34 g N/D
    Energy 4 Kcal N/D
    Energy 16 kJ N/D
    Protein 0.78 g 1.56%
    Total Fat (lipid) 0.03 g 0.09%
    Ash 0.41 g N/D
    Carbohydrate 0.44 g 0.34%
    Total dietary Fiber 0.2 g 0.53%
    Total Sugars 0.07 g N/D

    Minerals Amount % DV
    Calcium, Ca 41 mg 4.10%
    Iron, Fe 0.07 mg 0.88%
    Magnesium, Mg 7 mg 1.67%
    Phosphorus, P 20 mg 2.86%
    Potassium, K 112 mg 2.38%
    Sodium, Na 14 mg 0.93%
    Zinc, Zn 0.04 mg 0.36%
    Copper, Cu 0.026 mg 2.89%
    Manganese, Mn 0.083 mg 3.61%
    Selenium, Se 0.3 µg 0.55%


    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.031 mg 2.58%
    Vitamin B2 (Riboflavin) 0.041 mg 3.15%
    Vitamin B3 (Niacin) 0.068 mg 0.43%
    Vitamin B5 (Pantothenic acid) 0.105 mg 2.10%
    Vitamin B6 (Pyridoxine) 0.044 mg 3.38%
    Vitamin B9 (Folate) 3 µg 0.75%
    Folic Acid 0 µg N/D
    Folate, food 3 µg N/D
    Folate, DEF 3 µg N/D
    Choline 3.1 mg 0.56%
    Vitamin C (Ascorbic acid) 14.6 mg 16.22%
    Fat soluble Vitamins
    Vitamin A, RAE 54 µg 7.71%
    Vitamin A, IU 1085 IU N/D
    Beta Carotene 651 µg N/D
    Lutein + zeaxanthin 1961 µg N/D
    Vitamin E (alpha-tocopherol) 0.34 mg 2.27%
    Vitamin K (phylloquinone) 85 µg 70.83%

    Lipids Amount % DV
    Fatty acids, total saturated 0.009 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.008 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.001 g N/D
    Fatty acids, total monounsaturated 0.003 g N/D
    Palmitoleic acid 16:1 (hexadecenoic acid) 0.001 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.002 g N/D
    Fatty acids, total polyunsaturated 0.012 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.004 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.008 g N/D

    Amino acids Amount % DV
    Tryptophan 0.01 g 2.27%
    Threonine 0.045 g 2.56%
    Isoleucine 0.032 g 1.91%
    Leucine 0.056 g 1.52%
    Lysine 0.046 g 1.38%
    Methionine 0.007 g N/D
    Cystine 0.002 g N/D
    Phenylalanine 0.039 g N/D
    Tyrosine 0.021 g N/D
    Valine 0.047 g 2.23%
    Arginine 0.051 g N/D
    Histidine 0.014 g 1.14%
    Alanine 0.047 g N/D
    Aspartic acid 0.064 g N/D
    Glutamic acid 0.065 g N/D
    Glycine 0.038 g N/D
    Proline 0.033 g N/D
    Serine 0.02 g N/D

    Flavonols Amount % DV
    Kaempferol 7.8 mg N/D
    Myricetin 0.1 mg N/D
    Quercetin 10.2 mg N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.