Nutrition Facts Comparison

Food #1: Watercress raw
Serving Size: 100 grams
Food #2: Watercress raw
Serving Size: 1 cup, chopped
Food #3: Watercress raw
Serving Size: 10 sprigs

Food Number#1#2#3
Serving Size (Grams)100g34g25g
Macronutrients
Calories1143
Fat (%DV)0.1g
(0%)
0.03g
(0%)
0.03g
(0%)
Saturated Fat (%DV)0.027g
(0%)
0.009g
(0%)
0.007g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)1.3g
(0%)
0.4g
(0%)
0.3g
(0%)
Fiber (%DV)0.5g
(2%)
0.2g
(1%)
0.1g
(0%)
Net-Carbs0.8g0.2g0.2g
Sugar0.2g0.1g0.1g
Protein2.3g0.8g0.6g
Vitamins
Vitamin A (%DV)3191IU
(64%)
1084.94IU
(22%)
797.75IU
(16%)
Retinol Equiv.160μg54.4μg40μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene1914μg650.76μg478.5μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.09mg
(6%)
0.031mg
(2%)
0.023mg
(2%)
Vitamin B2 (%DV)
Riboflavin
0.12mg
(7%)
0.041mg
(2%)
0.03mg
(2%)
Vitamin B3 (%DV)
Niacin
0.2mg
(1%)
0.068mg
(0%)
0.05mg
(0%)
Vitamin B5 (%DV)
Pantothenic Acid
0.31mg
(3%)
0.105mg
(1%)
0.078mg
(1%)
Vitamin B6 (%DV)0.129mg
(6%)
0.044mg
(2%)
0.032mg
(2%)
Vitamin B9 (%DV)
Folate
9μg
(2%)
3.06μg
(1%)
2.25μg
(1%)
Folic Acid0μg0μg0μg
Food Folate9μg3.06μg2.25μg
Dietary Folate Equivalents9μg3.06μg2.25μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)43mg
(72%)
14.62mg
(24%)
10.75mg
(18%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
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%)
0.25mg
(1%)
Vitamin K (%DV)250μg
(313%)
85μg
(106%)
62.5μg
(78%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
9mg
(2%)
3.06mg
(1%)
2.25mg
(0%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin5767μg1960.78μg1441.75μg
Minerals
Calcium (%DV)120mg
(12%)
40.8mg
(4%)
30mg
(3%)
Copper (%DV)0.077mg
(4%)
0.026mg
(1%)
0.019mg
(1%)
Iron (%DV)0.2mg
(1%)
0.07mg
(0%)
0.05mg
(0%)
Potassium (%DV)330mg
(9%)
112.2mg
(3%)
82.5mg
(2%)
Phosphorus (%DV)60mg
(6%)
20.4mg
(2%)
15mg
(2%)
Magnesium (%DV)21mg
(5%)
7.14mg
(2%)
5.25mg
(1%)
Manganese (%DV)0.244mg
(12%)
0.083mg
(4%)
0.061mg
(3%)
Sodium (%DV)41mg
(2%)
14mg
(1%)
10mg
(0%)
Selenium (%DV)0.9μg
(1%)
0.31μg
(0%)
0.23μg
(0%)
Zinc (%DV)0.11mg
(1%)
0.04mg
(0%)
0.03mg
(0%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio1.921.921.92
Omega 6 to Omega 3 Ratio0.520.520.52
Total Omega 3s23mg8mg6mg
18D3 Linolenic23mg8mg6mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s12mg4mg3mg
18D212mg4mg3mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
40mg
(6%)
14mg
(2%)
10mg
(1%)
Isoleucine
(%RDI)
93mg
(7%)
32mg
(2%)
23mg
(2%)
Leucine
(%RDI)
166mg
(6%)
56mg
(2%)
42mg
(2%)
Lysine
(%RDI)
134mg
(6%)
46mg
(2%)
34mg
(2%)
Methionine
(%RDI)
20mg
(3%)
7mg
(1%)
5mg
(1%)
Phenylalanine
(%RDI)
114mg
(13%)
39mg
(4%)
29mg
(3%)
Threonine
(%RDI)
133mg
(13%)
45mg
(4%)
33mg
(3%)
Tryptophan
(%RDI)
30mg
(11%)
10mg
(4%)
8mg
(3%)
Valine
(%RDI)
137mg
(8%)
47mg
(3%)
34mg
(2%)
More Amino Acids
Arginine150mg51mg38mg
Alanine137mg47mg34mg
Aspartic Acid187mg64mg47mg
Cystine
(%RDI)
7mg
(2%)
2mg
(1%)
2mg
(1%)
Glutamic Acid190mg65mg48mg
Glycine112mg38mg28mg
Proline96mg33mg24mg
Serine60mg20mg15mg
Tyrosine
(%RDI)
63mg
(7%)
21mg
(2%)
16mg
(2%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.2g0.41g0.3g
Water95.11g32.34g23.78g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
0.55%0.2%0.15%
Percent Water95.1%32.3%23.8%
Protein to Carb Ratio (g/g)1.7722
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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