Nutrition Comparison Tool

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Watercress
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (-- = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 4 calories

Fat Comparison


65g = Full Bar. (-- = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 0g

Carbohydrate Comparison


300g = Full Bar. (-- = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 0.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Watercress 1 cup, chopped (x1) 2% DV 0.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (-- = missing data)
  • Watercress 1 cup, chopped (x1) 1% DV 0.2g

Sugar Comparison


50g = Full Bar. (-- = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 0.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 0.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Watercress 1 cup, chopped (x1) 3% DV 40.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Watercress 1 cup, chopped (x1) 2% DV 112.2mg
Comparison Table

Table Legend

  1. Watercress
-- = missing data
  Macronutrients
Food # 1
Weight (g) 34
Calories
(%DV)		 4
(0%)
Fat (g)
(%DV)		 0
(0%)
Protein (g)
(%DV)		 0.8
(2%)
Carbohydrate (g)
(%DV)		 0.4
(0%)
Sugars (g)
(%DV)		 0.1
(0%)
Fiber (g)
(%DV)		 0.2
(1%)
Cholesterol (mg)
(%DV)		 0
(0%)
Saturated Fats (g)
(%DV)		 0
(0%)
Net-Carbs (g) 0.3
Trans Fatty Acids (g) 0
  Minerals
Food # 1
Weight (g) 34
Calcium (mg)
(%DV)		 40.8
(3%)
Iron, Fe (mg)
(%DV)		 0.1
(0%)
Potassium, K (mg)
(%DV)		 112.2
(2%)
Magnesium (mg)
(%DV)		 7.1
(2%)
Phosphorus, P (mg)
(%DV)		 20.4
(2%)
Sodium (mg)
(%DV)		 13.9
(1%)
Zinc, Zn (mg)
(%DV)		 0
(0%)
Copper, Cu (mg)
(%DV)		 0
(3%)
Manganese (mg)
(%DV)		 0.1
(4%)
Selenium, Se (mcg)
(%DV)		 0.3
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)
Molybdenum (mcg) --
Iodine, I (mcg) --
Chlorine (mg) --
Chromium (mcg) --
  Vitamins
Food # 1
Weight (g) 34
Vitamin A, RAE (mcg)
(%DV)		 54.4
(6%)
Vitamin C (mg)
(%DV)		 14.6
(16%)
Thiamin (B1) (mg)
(%DV)		 0
(3%)
Riboflavin (B2) (mg)
(%DV)		 0
(3%)
Niacin (B3) (mg)
(%DV)		 0.1
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 0.1
(2%)
Vitamin B6 (mg)
(%DV)		 0
(3%)
Biotin (mcg) --
Folate (B9) (mcg)
(%DV)		 3.1
(1%)
Folic acid (mcg)
(%)		 0
(0%)
Food Folate (mcg)
(%)		 3.1
(1%)
Folate DFE (mcg)
(%)		 3.1
(1%)
Choline (mg)
(%DV)		 3.1
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)
Retinol (mcg) 0
Carotene, beta (mcg)
(%RDA)		 650.8
(6%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)
Vitamin A, IU (IU) 1084.9
Lycopene (mcg) 0
Lut + Zeaxanthin (mcg) 1960.8
Vitamin E (mg)
(%DV)		 0.3
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)
Vitamin D2 (mcg) --
Vitamin D3 (mcg) --
Vitamin D (IU)
(%DV)		 0
(0%)
Vitamin K (mcg)
(%DV)		 85
(71%)
Vitamin K1 (mcg) --
Menaquinone-4 (mcg) --
  Other
Food # 1
Weight (g) 34
Water (g) 32.3
Ash (g) 0
Alcohol (g) 0
Caffeine (mg) 0
Theobromine (mg) 0
PRAL score -1.95
  Carbohydrates
Food # 1
Weight (g) 34
Soluble Fiber (g) --
Insoluble Fiber (g) --
Added Sugar (g)
(%DV)		 --
(--%)
Sucrose (g) --
Glucose (Dextrose) (g) --
Fructose (g) --
Lactose (g) --
Maltose (g) --
Galactose (g) --
Starch (g) --
Carbohydrate, other (g) --
Total sugar alcohols (g) --
  Fats
Food # 1
Weight (g) 34
Monounsaturated Fats (mg) 3
Polyunsaturated Fats (mg) 12
Omega 3s (mg)
(%AI)		 8
(0%)
Omega 6s (mg)
(%AI)		 4
(0%)
Omega 3 to Omega 6 Ratio 1.92
Omega 6 to Omega 3 Ratio 0.52
18:3 n-3 c,c,c (ALA) (mg) --
20:5 n-3 (EPA) (mg) 0
22:5 n-3 (DPA) (mg) 0
22:6 n-3 (DHA) (mg) 0
Trans-Polyenoic Fats (mg) --
Stigmasterol (mg) --
Campesterol (mg) --
Beta-sitosterol (mg) --
Phytosterols (mg) --
4:0 (mg) 0
6:0 (mg) 0
8:0 (mg) 0
10:0 (mg) 0
12:0 (mg) 0
13:0 (mg) --
14:0 (mg) 0
15:0 (mg) --
16:0 (mg) 8
17:0 (mg) --
18:0 (mg) 1
20:0 (mg) --
22:0 (mg) --
24:0 (mg) --
14:1 (mg) --
15:1 (mg) --
16:1 undifferentiated (mg) 1
16:1 c (mg) --
17:1 (mg) --
18:1 undifferentiated (mg) 2
18:1 c (mg) --
18:1-11 t (18:1t n-7) (mg) --
20:1 (mg) 0
22:1 undifferentiated (mg) 0
22:1 c (mg) --
24:1 c (mg) --
18:2 undiff (mg) 4
18:2 n-6 c,c (mg) --
18:2 CLAs (mg) --
18:2 i (mg) --
18:3 undiff (mg) 8
18:3 n-6 c,c,c (mg) --
18:3i (mg) --
18:4 (mg) 0
20:2 n-6 c,c (mg) --
20:3 undifferentiated (mg) --
20:3 n-3 (mg) --
20:3 n-6 (mg) --
20:4 undifferentiated (mg) 0
20:4 n-6 (mg) --
21:5 (mg) --
22:4 (mg) --
Trans-Monoenoic Fats (mg) --
16:1 t (mg) --
18:1 t (mg) --
22:1 t (mg) --
18:2 t not further def. (mg) --
18:2 t,t (mg) --
  Amino Acids
Food # 1
Weight (g) 34
Essential  
Histidine (mg)
(%RDI)		 14
(2%)
Isoleucine (mg)
(%RDI)		 32
(2%)
Leucine (mg)
(%RDI)		 56
(2%)
Lysine (mg)
(%RDI)		 46
(2%)
Methionine (mg)
(%RDI)		 7
(1%)
Phenylalanine (mg)
(%RDI)		 39
(4%)
Threonine (mg)
(%RDI)		 45
(4%)
Tryptophan (mg)
(%RDI)		 10
(4%)
Valine (mg)
(%RDI)		 47
(3%)
Conditional  
Arginine (mg) 51
Cystine (mg)
(%RDI)		 2
(1%)
Glycine (mg) 38
Proline (mg) 33
Tyrosine (mg)
(%RDI)		 21
(2%)
Non-Essential  
Alanine (mg) 47
Aspartic acid (mg) 64
Betaine (mg) --
Glutamic acid (mg) 65
Hydroxyproline (mg) --
Serine (mg) 20
Data Source
Watercress
USDA Food Data Central Standard Release (Common)
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