Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

#1 - Watercress raw
100 grams (100g)

#2 - Watercress raw
1 cup, chopped (34g)

Food Number#1#2#3
Serving Size (Grams)100g34gg
Macronutrients
Calories114
Fat (%DV)0.1g
(0%)
0.03g
(0%)
g
(%)
Saturated Fat (%DV)0.027g
(0%)
0.009g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)1.3g
(0%)
0.4g
(0%)
g
(%)
Fiber (%DV)0.5g
(2%)
0.2g
(1%)
g
(%)
Net-Carbs0.8g0.2gg
Sugar0.2g0.1gg
Protein2.3g
(5%)
0.8g
(2%)
g
(%)
Vitamins
Vitamin A (%DV)3191IU
(64%)
1084.94IU
(22%)
IU
(%)
Retinol Equiv.160μg54.4μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene1914μg650.76μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.09mg
(6%)
0.031mg
(2%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.12mg
(7%)
0.041mg
(2%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.2mg
(1%)
0.068mg
(0%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.31mg
(3%)
0.105mg
(1%)
mg
(%)
Vitamin B6 (%DV)0.129mg
(6%)
0.044mg
(2%)
mg
(%)
Vitamin B9 (%DV)
Folate
9μg
(2%)
3.06μg
(1%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate9μg3.06μgμg
Dietary Folate Equivalents9μg3.06μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)43mg
(72%)
14.62mg
(24%)
mg
(%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)1mg
(5%)
0.34mg
(2%)
mg
(%)
Vitamin K (%DV)250μg
(313%)
85μg
(106%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
9mg
(2%)
3.06mg
(1%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin5767μg1960.78μgμg
Minerals
Calcium (%DV)120mg
(12%)
40.8mg
(4%)
mg
(%)
Copper (%DV)0.077mg
(4%)
0.026mg
(1%)
mg
(%)
Iron (%DV)0.2mg
(1%)
0.07mg
(0%)
mg
(%)
Potassium (%DV)330mg
(9%)
112.2mg
(3%)
mg
(%)
Phosphorus (%DV)60mg
(6%)
20.4mg
(2%)
mg
(%)
Magnesium (%DV)21mg
(5%)
7.14mg
(2%)
mg
(%)
Manganese (%DV)0.244mg
(12%)
0.083mg
(4%)
mg
(%)
Sodium (%DV)41mg
(2%)
14mg
(1%)
mg
(%)
Selenium (%DV)0.9μg
(1%)
0.31μg
(0%)
μg
(%)
Zinc (%DV)0.11mg
(1%)
0.04mg
(0%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose~g~gg
Glucose~g~gg
Fructose~g~gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio1.921.92
Omega 6 to Omega 3 Ratio0.520.52
Total Omega 3s23mg8mgmg
18D3 Linolenic23mg8mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s12mg4mgmg
18D212mg4mgmg
18D2CN6 Linoleic (LA)~mg~mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
40mg
(6%)
14mg
(2%)
mg
(%)
Isoleucine
(%RDI)
93mg
(7%)
32mg
(2%)
mg
(%)
Leucine
(%RDI)
166mg
(6%)
56mg
(2%)
mg
(%)
Lysine
(%RDI)
134mg
(6%)
46mg
(2%)
mg
(%)
Methionine
(%RDI)
20mg
(3%)
7mg
(1%)
mg
(%)
Phenylalanine
(%RDI)
114mg
(13%)
39mg
(4%)
mg
(%)
Threonine
(%RDI)
133mg
(13%)
45mg
(4%)
mg
(%)
Tryptophan
(%RDI)
30mg
(11%)
10mg
(4%)
mg
(%)
Valine
(%RDI)
137mg
(8%)
47mg
(3%)
mg
(%)
More Amino Acids
Arginine150mg51mgmg
Alanine137mg47mgmg
Aspartic Acid187mg64mgmg
Cystine
(%RDI)
7mg
(2%)
2mg
(1%)
mg
(%)
Glutamic Acid190mg65mgmg
Glycine112mg38mgmg
Proline96mg33mgmg
Serine60mg20mgmg
Tyrosine
(%RDI)
63mg
(7%)
21mg
(2%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash1.2g0.41gg
Water95.11g32.34gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
0.55%0.2%%
Percent Water95.1%32.3%%
Protein to Carb Ratio (g/g)1.772

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.