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.
Source:
https://ndb.nal.usda.gov/