Nutritional Data for WATERCRESS; RAW

Nutritional Data for 100 grams of WATERCRESS; RAW

Mean value per 100.00 grams edible part;  8.0% refuse 
Portions:  1 SPRIG =  2.50 gm, 1/2 CUP CHOPPED = 17.00 gm
6.0% Cals from fat, 62.5% Cals from protein, 31.5% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   11.000     0.4%     0.5%
Protein                 Gms :    2.300     3.7%     4.6%
Total lipid (fat)       Gms :    0.100     0.1%     0.1%
Carbohydrate, by diff.  Gms :    1.290     0.3%     0.4%
Total saturated fat     Gms :    0.027     0.1%     0.1%
Ttl monounsaturated fat Gms :    0.008
Ttl polyunsaturated fat Gms :    0.035
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :   41.000     8.2%     8.2%
Total dietary fiber     Gms :    2.300     9.2%     9.2%
Vitamin A               Re  :  470.000    47.0%    58.8%
Vitamin A               IU  : 4700.000
Ascorbic acid           Mg  :   43.000    71.7%    71.7%
Thiamin                 Mg  :    0.090     6.0%     8.2%
Riboflavin              Mg  :    0.120     7.1%     9.2%
Niacin                  Mg  :    0.200     1.1%     1.3%
Vitamin B6              Mg  :    0.129     6.5%     8.1%
Folacin                 Mcg :    9.200     4.6%     5.1%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  330.000    16.5%    16.5%
Calcium                 Mg  :  120.000    15.0%    15.0%
Phosphorus              Mg  :   60.000     7.5%     7.5%
Magnesium               Mg  :   21.000     6.0%     7.5%
Iron                    Mg  :    0.200     2.0%     1.3%
Zinc                    Mg  :    0.110     0.7%     0.9%
Pantothenic acid        Mg  :    0.310     6.2%     6.2%
Copper                  Mg  :    0.077     3.9%     3.9%
Manganese               Mg  :    0.244     7.0%     7.0%
Ash                     Gms :    1.200
Water                   Gms :   95.110
Food energy             KJ  :   46.000
Palmitic acid (16:0)    Gms :    0.024
Stearic acid  (18:0)    Gms :    0.003
Palmitoleic acid(16:1)  Gms :    0.002
Oleic acid      (18:1)  Gms :    0.006
Linoleic acid (18:2/n6) Gms :    0.012     0.2%     0.2%
Linolenic acid(18:3/n3) Gms :    0.023     1.4%     1.9%
Histidine               Gms :    0.040     4.2%     5.3%
Isoleucine              Gms :    0.093    11.8%    14.8%
Leucine                 Gms :    0.166    15.0%    18.9%
Lysine                  Gms :    0.134    14.1%    17.6%
Methionine              Gms :    0.020
Cystine                 Gms :    0.007
Methionine+Cystine      Gms :    0.027     2.6%     3.3%
Phenylalanine           Gms :    0.114
Tyrosine                Gms :    0.063
Phenylalanine+Tyrosine  Gms :    0.177    15.9%    20.1%
Threonine               Gms :    0.133    24.2%    15.1%
Tryptophan              Gms :    0.030    10.7%    13.6%
Valine                  Gms :    0.137    17.3%    21.7%
Arginine                Gms :    0.150
Alanine                 Gms :    0.137
Aspartic acid           Gms :    0.187
Glutamic acid           Gms :    0.190
Glycine                 Gms :    0.112
@Y:    0.096
Serine                  Gms :    0.060
Protein Score:  72, 21% ideal. EAA score: 0.72. 
Limiting Amino Acid: Methionine+Cystine

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Nutritional Data for 100 grams of WATERCRESS; RAW

Mean value per 100.00 grams edible part; 8.0% refuse Portions: 1 SPRIG = 2.50 gm, 1/2 CUP CHOPPED = 17.00 gm 6.0% Cals from fat, 62.5% Cals from protein, 31.5% Cals from carbs. Male Female Name Unit Amount %RDA %RDA Food energy KCal: 11.000 0.4% 0.5% Protein Gms : 2.300 3.7% 4.6% Total lipid (fat) Gms : 0.100 0.1% 0.1% Carbohydrate, by diff. Gms : 1.290 0.3% 0.4% Total saturated fat Gms : 0.027 0.1% 0.1% Ttl monounsaturated fat Gms : 0.008 Ttl polyunsaturated fat Gms : 0.035 Cholesterol Mg : 0.000 0.0% 0.0% Sodium Mg : 41.000 8.2% 8.2% Total dietary fiber Gms : 2.300 9.2% 9.2% Vitamin A Re : 470.000 47.0% 58.8% Vitamin A IU : 4700.000 Ascorbic acid Mg : 43.000 71.7% 71.7% Thiamin Mg : 0.090 6.0% 8.2% Riboflavin Mg : 0.120 7.1% 9.2% Niacin Mg : 0.200 1.1% 1.3% Vitamin B6 Mg : 0.129 6.5% 8.1% Folacin Mcg : 9.200 4.6% 5.1% Vitamin B12 Mcg : 0.000 0.0% 0.0% Potassium Mg : 330.000 16.5% 16.5% Calcium Mg : 120.000 15.0% 15.0% Phosphorus Mg : 60.000 7.5% 7.5% Magnesium Mg : 21.000 6.0% 7.5% Iron Mg : 0.200 2.0% 1.3% Zinc Mg : 0.110 0.7% 0.9% Pantothenic acid Mg : 0.310 6.2% 6.2% Copper Mg : 0.077 3.9% 3.9% Manganese Mg : 0.244 7.0% 7.0% Ash Gms : 1.200 Water Gms : 95.110 Food energy KJ : 46.000 Palmitic acid (16:0) Gms : 0.024 Stearic acid (18:0) Gms : 0.003 Palmitoleic acid(16:1) Gms : 0.002 Oleic acid (18:1) Gms : 0.006 Linoleic acid (18:2/n6) Gms : 0.012 0.2% 0.2% Linolenic acid(18:3/n3) Gms : 0.023 1.4% 1.9% Histidine Gms : 0.040 4.2% 5.3% Isoleucine Gms : 0.093 11.8% 14.8% Leucine Gms : 0.166 15.0% 18.9% Lysine Gms : 0.134 14.1% 17.6% Methionine Gms : 0.020 Cystine Gms : 0.007 Methionine+Cystine Gms : 0.027 2.6% 3.3% Phenylalanine Gms : 0.114 Tyrosine Gms : 0.063 Phenylalanine+Tyrosine Gms : 0.177 15.9% 20.1% Threonine Gms : 0.133 24.2% 15.1% Tryptophan Gms : 0.030 10.7% 13.6% Valine Gms : 0.137 17.3% 21.7% Arginine Gms : 0.150 Alanine Gms : 0.137 Aspartic acid Gms : 0.187 Glutamic acid Gms : 0.190 Glycine Gms : 0.112 @Y: 0.096 Serine Gms : 0.060 Protein Score: 72, 21% ideal. EAA score: 0.72. Limiting Amino Acid: Methionine+Cystine

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