| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| Whole Recipe (389g) | |||
| Calories | 491 | ||
| % Daily Value * | |||
| Total Fat 13.1g | 17% | ||
| Saturated Fat 2.1g | 10% | ||
| Trans Fat 0.04g | |||
| Cholesterol 103.7mg | 35% | ||
| Sodium 183.3mg | 8% | ||
| Total Carbohydrate 39.8g | 14% | ||
| Dietary Fiber 5.4g | 19% | ||
| Total Sugars 1.7g | 3% | ||
| Includes --g Added Sugars | --% | ||
| Protein 53.9g | 108% | ||
| Vitamin C 14.6mg | 16% | ||
| Vitamin D 28.4mcg | 142% | ||
| Iron 3.7mg | 21% | ||
| Calcium 91mg | 7% | ||
| Potassium 1171.6mg | 25% | ||
| Phosphorus 820.1mg | 66% | ||
| *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |||
A donut chart showing which nutrients contribute to the caloric total. There are 491 calories in Raw Watercress coming from 44% protein, 32% carbs, 24% fat, and 0% alcohol.
A pie chart showing the macro nutrient components for Raw Watercress. This food consists of 72.34% water, 13.96% protein, 10.31% carbs, 3.39% fat, and 0% alcohol.
| Macronutrients | ||
|---|---|---|
| -- = missing data | %DV | |
| Weight | 389g | |
| Calories | 491 | 25% |
| Fat | 13.1g | 17% |
| Protein | 53.9g | 108% |
| Carbohydrate | 39.8g | 14% |
| Sugars | 1.7g | 3% |
| Fiber | 5.4g | 19% |
| Cholesterol | 103.7mg | 35% |
| Saturated Fats | 2.1g | 10% |
| Net-Carbs | 34.5g | |
| Trans Fatty Acids | 0.04g | |
| Minerals | ||
| -- = missing data | %DV | |
| Weight | 389g | |
| Calcium | 91mg | 7% |
| Iron, Fe | 3.7mg | 21% |
| Potassium, K | 1171.6mg | 25% |
| Magnesium | 186.7mg | 44% |
| Phosphorus, P | 820.1mg | 66% |
| Sodium | 183.3mg | 8% |
| Zinc, Zn | 3mg | 27% |
| Copper, Cu | 0.51mg | 57% |
| Manganese | 1.3mg | 55% |
| Selenium, Se | 65.8mcg | 120% |
| Fluoride, F | --mcg | --% |
| Molybdenum | --mcg | |
| Iodine, I | --mcg | |
| Chlorine | --mg | |
| Chromium | --mcg | |
| Vitamins | ||
| -- = missing data | %DV | |
| Weight | 389g | |
| Vitamin A, RAE | 153mcg | 17% |
| Vitamin C | 14.6mg | 16% |
| Thiamin (B1) | 0.5mg | 41% |
| Riboflavin (B2) | 0.66mg | 51% |
| Niacin (B3) | 18mg | 113% |
| Vitamin B5 (PA) | 2.3mg | 45% |
| Vitamin B6 | 1.7mg | 99% |
| Biotin | --mcg | |
| Folate (B9) | 92.7mcg | 23% |
| Folic acid | 0mcg | 0% |
| Food Folate | 92.7mcg | 23% |
| Folate DFE | 92.7mcg | 23% |
| Choline | 237mg | 43% |
| Vitamin B12 | 7.6mcg | 317% |
| Retinol | 98.6mcg | |
| Carotene, beta | 656.3mcg | 6% |
| Carotene, alpha | 0mcg | 0% |
| Cryptoxanthin, beta | 0mcg | 0% |
| Vitamin A, IU | 1422.3IU | |
| Lycopene | 0mcg | |
| Lut + Zeaxanthin | 2058.8mcg | |
| Vitamin E | 3.2mg | 21% |
| Vitamin D | 28.4mcg | 142% |
| Vitamin D2 | --mcg | |
| Vitamin D3 | 28.4mcg | |
| Vitamin D (IU) | 1139IU | 142% |
| Vitamin K | 85.2mcg | 71% |
| Vitamin K1 | 0mcg | |
| Menaquinone-4 (K2) | 0.68mcg | |
| Other | ||
| -- = missing data | ||
| Weight | 389g | |
| Water | 279.3g | |
| Ash | 4g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | 25.96 | |
| Carbs & Sugars | ||
| -- = missing data | %DV | |
| Weight | 389g | |
| Soluble Fiber | --g | |
| Insoluble Fiber | --g | |
| Added Sugar | --g | --% |
| Sucrose | 0g | |
| Glucose (Dextrose) | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 32.6g | |
| Carbohydrate, other | --g | |
| Total sugar alcohols | --g | |
| Fats | ||
| -- = missing data | %AI | |
| Weight | 389g | |
| Total Monounsaturated | 4.148g | |
| Total Polyunsaturated | 4.262g | |
| Omega 3s | 1.783g | 111% |
| Omega 6s | 2.129g | 13% |
| Omega 3 to Omega 6 Ratio | 0.84 | |
| Omega 6 to Omega 3 Ratio | 1.19 | |
| Omega 3 Fats | ||
| alpha-Linolenic Acid (ALA) | --g | --% |
| Eicosapentaenoic Acid (EPA) | 0.508g | |
| Docosapentaenoic Acid (DPA) | 0.158g | |
| Docosahexaenoic Acid (DHA) | 0.98g | |
| n-3-Eicosatrienoic Acid (20:3) | --g | |
| Omega-6 Fats | ||
| Linoleic Acid (18:2 n-6 cis cis) | --g | |
| gamma-Linolenic Acid (GLA) | --g | |
| cis-cis-n6-Eicosadienoic Acid | 0.032g | |
| Dihomo-gamma-linolenic acid (DGLA) | --g | |
| Arachidonic acid (AA) | --g | |
| Saturated Fats | ||
| Butyric (4:0) | 0g | |
| Caproic (6:0) | 0g | |
| Caprylic Acid (8:0) | 0g | |
| Capric Acid (10:0) | 0.002g | |
| Lauric Acid (12:0) | 0.005g | |
| Tridecanoic Acid (13:0) | --g | |
| Myristic Acid (14:0) | 0.255g | |
| Pentadecanoic Acid (15:0) | 0.031g | |
| Palmitic Acid (16:0) | 1.481g | |
| Margaric Acid (17:0) | 0.022g | |
| Stearic Acid (18:0) | 0.234g | |
| Arachidic Acid (20:0) | 0.01g | |
| Behenic Acid (22:0) | 0.002g | |
| Lignoceric Acid (24:0) | 0g | |
| Monounsaturated Fats | ||
| Myristoleic Acid (14:1) | 0.007g | |
| Pentadecenoic Acid (15:1) | 0g | |
| Palmitoleic Acid (16:1) | 0.279g | |
| cis-Palmitoleic Acid (16:1 cis) | --g | |
| Heptadecenoic Acid (17:1) | 0.026g | |
| Oleic Acid (18:1) | 2.295g | |
| cis-Oleic Acid (18:1 cis) | --g | |
| cis-Vaccenic acid | --g | |
| Gadoleic Acid (20:1) | 0.817g | |
| Docosenoic Acid (22:1) | 0.686g | |
| cis-Docosenoic Acid (22:1 cis) | --g | |
| cis-Tetracosenoic Acid (24:1 cis) | 0.029g | |
| Polyunsaturated Fats | ||
| Octadecadienoic Acid (18:2) | 2.129g | |
| Conjugated Linoleic Acid (CLAs) | --g | |
| i-Octadecadienoic Acid (18:2 mixed isomers) | --g | |
| undifferentiated-Octadecatrienoic | 0.264g | |
| Octadecatrienoic Acid (mixed isomers) | --g | |
| Parinaric Acid (18:4) | 0.109g | |
| Eicosatrienoic Acid (20:3) | 0.029g | |
| Eicosatetraenoic Acid 20:4 | 0.04g | |
| Heneicosapentaenoic Acid 21:5 | --g | |
| 22:4 | 0.005g | |
| Trans Fats | ||
| Trans-Polyenoic Fats | --g | |
| Trans-Monoenoic Fats | --g | |
| trans-Palmitoleic Acid (16:1 trans) | --g | |
| trans-Oleic Acid (18:1 trans) | --g | |
| trans-Docosenoic Acid (22:1 trans) | --g | |
| trans-Octadecadienoic Acid (18:2 trans) | --g | |
| trans-trans-Octadecadienoic Acid (18:2 trans trans) | --g | |
| Phytosterols (Plant Sterols) | ||
| Total Phytosterols | --g | |
| Stigmasterol | --g | |
| Campesterol | --g | |
| Beta-sitosterol | --g | |
| Amino Acids | ||
| -- = missing data | %RDI | |
| Weight | 389g | |
| Essential Amino Acids | ||
| Histidine | 1457mg | 208% |
| Isoleucine | 2488mg | 178% |
| Leucine | 4254mg | 156% |
| Lysine | 4864mg | 232% |
| Methionine | 1643mg | 226% |
| Phenylalanine | 2227mg | 255% |
| Threonine | 2407mg | 229% |
| Tryptophan | 676mg | 241% |
| Valine | 2873mg | 158% |
| Conditionally Essential Amino Acids | ||
| Arginine | 3597mg | |
| Cystine | 620mg | 216% |
| Glycine | 2603mg | |
| Proline | 2141mg | |
| Tyrosine | 2227mg | 254% |
| Non-Essential Amino Acids | ||
| Alanine | 3188mg | |
| Aspartic acid | 5320mg | |
| Betaine | --mg | |
| Glutamic acid | 7771mg | |
| Hydroxyproline | --mg | |
| Serine | 2146mg | |