Watercress, raw
FOOD NAME
Watercress, raw
FOOD SCIENTIFIC NAME
Nasturtium officinale
FOOD CATEGORY
Vegetables and Vegetable Products
FOOD DESCRIPTION
Food Watercress, raw belongs to Vegetables and Vegetable Products category. It's scientific name is Nasturtium officinale. In 100 g, it has 11 kcal of energy, 2.3 g of protein, 0.1 g of total lipids (fat), 1.29 g of carbohydrate and 0.2 g of sugar. The amount of energy represents 0.55 % of recommended daily needs (assumed needs of 2000 kcal for an adult person). It is rich in minerals.
FOOD NUTRIENTS (per 100 g)
| PROXIMATES | ||
|---|---|---|
| Name | Amount | |
| Protein | 2.3 | g |
| Total lipid (fat) | 0.1 | g |
| Carbohydrate, by difference | 1.29 | g |
| Energy | 11 | kcal |
| Energy | 46 | kJ |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | mg |
| Fiber, total dietary | 0.5 | g |
| Riboflavin | 0.12 | mg |
| Folic acid | 0 | µg |
| Cholesterol | 0 | mg |
| Fatty acids, total trans | 0 | g |
| Fatty acids, total monounsaturated | 0.008 | g |
| Fatty acids, total polyunsaturated | 0.035 | g |
| Sugars, total including NLEA | 0.2 | g |
| LIPIDS | ||
| Name | Amount | |
| Fatty acids, total saturated | 0.027 | g |
| SFA 16:0 | 0.024 | g |
| SFA 18:0 | 0.003 | g |
| SFA 14:0 | 0 | g |
| SFA 4:0 | 0 | g |
| SFA 6:0 | 0 | g |
| SFA 10:0 | 0 | g |
| SFA 8:0 | 0 | g |
| SFA 12:0 | 0 | g |
| MINERALS | ||
| Name | Amount | |
| Calcium, Ca | 120 | mg |
| Magnesium, Mg | 21 | mg |
| Iron, Fe | 0.2 | mg |
| Phosphorus, P | 60 | mg |
| Potassium, K | 330 | mg |
| Sodium, Na | 41 | mg |
| Zinc, Zn | 0.11 | mg |
| Copper, Cu | 0.077 | mg |
| VITAMINS | ||
| Name | Amount | |
| Vitamin A, IU | 3190 | IU |
| Vitamin A, RAE | 160 | µg |
| Vitamin B-6 | 0.129 | mg |
| Vitamin B-12 | 0 | µg |
| Vitamin C, total ascorbic acid | 43 | mg |
| Vitamin D (D2 + D3) | 0 | µg |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Vitamin E (alpha-tocopherol) | 1 | mg |
| Vitamin E, added | 0 | mg |
| Vitamin K (phylloquinone) | 250 | µg |
| Carotene, alpha | 0 | µg |
| Carotene, beta | 1910 | µg |
| OTHERS | ||
| Name | Amount | |
| Lutein + zeaxanthin | 5770 | µg |
| Cryptoxanthin, beta | 0 | µg |
| Lycopene | 0 | µg |
| PUFA 20:4 | 0 | g |
| PUFA 18:4 | 0 | g |
| MUFA 20:1 | 0 | g |
| MUFA 22:1 | 0 | g |
| PUFA 22:6 n-3 (DHA) | 0 | g |
| PUFA 2:5 n-3 (EPA) | 0 | g |
| PUFA 22:5 n-3 (DPA) | 0 | g |
| Choline, total | 9 | mg |
| Folate, DFE | 9 | µg |
| Folate, food | 9 | µg |
| Retinol | 0 | µg |
| Manganese, Mn | 0.244 | mg |
| Thiamin | 0.09 | mg |
| Folate, total | 9 | µg |
| Tryptophan | 0.03 | g |
| Threonine | 0.133 | g |
| Methionine | 0.02 | g |
| Phenylalanine | 0.114 | g |
| Tyrosine | 0.063 | g |
| Alanine | 0.137 | g |
| Glutamic acid | 0.19 | g |
| Glycine | 0.112 | g |
| Proline | 0.096 | g |
| Ash | 1.2 | g |
| MUFA 16:1 | 0.002 | g |
| Isoleucine | 0.093 | g |
| Leucine | 0.166 | g |
| Lysine | 0.134 | g |
| Cystine | 0.007 | g |
| Valine | 0.137 | g |
| Arginine | 0.15 | g |
| Histidine | 0.04 | g |
| Aspartic acid | 0.187 | g |
| Serine | 0.06 | g |
| Niacin | 0.2 | mg |
| Pantothenic acid | 0.31 | mg |
| MUFA 18:1 | 0.006 | g |
| PUFA 18:2 | 0.012 | g |
| PUFA 18:3 | 0.023 | g |
| Water | 95.1 | g |
| Theobromine | 0 | mg |
| Vitamin B-12, added | 0 | µg |
| Selenium, Se | 0.9 | µg |