Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 11 kCal | 1684 kCal | 0.7% | 6.4% | 15309 g |
| Proteins | 2.3 g | 76 g | 3% | 27.3% | 3304 g |
| Fats | 0.1 g | 56 g | 0.2% | 1.8% | 56000 g |
| Carbohydrates | 0.79 g | 219 g | 0.4% | 3.6% | 27722 g |
| Alimentary fiber | 0.5 g | 20 g | 2.5% | 22.7% | 4000 g |
| Water | 95.11 g | 2273 g | 4.2% | 38.2% | 2390 g |
| Ash | 1.2 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 160 μg | 900 μg | 17.8% | 161.8% | 563 g |
| beta Carotene | 1.914 mg | 5 mg | 38.3% | 348.2% | 261 g |
| Lutein + Zeaxanthin | 5767 μg | ~ | |||
| Vitamin B1, thiamine | 0.09 mg | 1.5 mg | 6% | 54.5% | 1667 g |
| Vitamin B2, riboflavin | 0.12 mg | 1.8 mg | 6.7% | 60.9% | 1500 g |
| Vitamin B4, choline | 9 mg | 500 mg | 1.8% | 16.4% | 5556 g |
| Vitamin B5, pantothenic | 0.31 mg | 5 mg | 6.2% | 56.4% | 1613 g |
| Vitamin B6, pyridoxine | 0.129 mg | 2 mg | 6.5% | 59.1% | 1550 g |
| Vitamin B9, folate | 9 μg | 400 μg | 2.3% | 20.9% | 4444 g |
| Vitamin C, ascorbic | 43 mg | 90 mg | 47.8% | 434.5% | 209 g |
| Vitamin E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 60.9% | 1500 g |
| Vitamin K, phylloquinone | 250 μg | 120 μg | 208.3% | 1893.6% | 48 g |
| Vitamin PP, NE | 0.2 mg | 20 mg | 1% | 9.1% | 10000 g |
| Macronutrients | |||||
| Potassium, K | 330 mg | 2500 mg | 13.2% | 120% | 758 g |
| Calcium, Ca | 120 mg | 1000 mg | 12% | 109.1% | 833 g |
| Magnesium, Mg | 21 mg | 400 mg | 5.3% | 48.2% | 1905 g |
| Sodium, Na | 41 mg | 1300 mg | 3.2% | 29.1% | 3171 g |
| Sulfur, S | 23 mg | 1000 mg | 2.3% | 20.9% | 4348 g |
| Phosphorus, P | 60 mg | 800 mg | 7.5% | 68.2% | 1333 g |
| Trace Elements | |||||
| Iron, Fe | 0.2 mg | 18 mg | 1.1% | 10% | 9000 g |
| Manganese, Mn | 0.244 mg | 2 mg | 12.2% | 110.9% | 820 g |
| Copper, Cu | 77 μg | 1000 μg | 7.7% | 70% | 1299 g |
| Selenium, Se | 0.9 μg | 55 μg | 1.6% | 14.5% | 6111 g |
| Zinc, Zn | 0.11 mg | 12 mg | 0.9% | 8.2% | 10909 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.2 g | max 100 г | |||
| Essential Amino Acids | |||||
| Arginine * | 0.15 g | ~ | |||
| valine | 0.137 g | ~ | |||
| Histidine * | 0.04 g | ~ | |||
| Isoleucine | 0.093 g | ~ | |||
| leucine | 0.166 g | ~ | |||
| lysine | 0.134 g | ~ | |||
| methionine | 0.02 g | ~ | |||
| threonine | 0.133 g | ~ | |||
| tryptophan | 0.03 g | ~ | |||
| phenylalanine | 0.114 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.137 g | ~ | |||
| Aspartic acid | 0.187 g | ~ | |||
| glycine | 0.112 g | ~ | |||
| Glutamic acid | 0.19 g | ~ | |||
| Proline | 0.096 g | ~ | |||
| serine | 0.06 g | ~ | |||
| tyrosine | 0.063 g | ~ | |||
| Cysteine | 0.007 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.027 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.024 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Monounsaturated fatty acids | 0.008 g | min 16.8 г | |||
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.006 g | ~ | |||
| Polyunsaturated fatty acids | 0.035 g | from 11.2 to 20.6 | 0.3% | 2.7% | |
| 18: 2 Linoleic | 0.012 g | ~ | |||
| 18: 3 Linolenic | 0.023 g | ~ | |||
| Omega-3 fatty acids | 0.023 g | from 0.9 to 3.7 | 2.6% | 23.6% | |
| Omega-6 fatty acids | 0.012 g | from 4.7 to 16.8 | 0.3% | 2.7% |
The energy value is 11 kcal.
- cup, chopped = 34 g (3.7 kCal)
- sprig = 2.5 g (0.3 kcal)
- 10 sprigs = 25 g (2.8 kcal)
Watercress (watercress) rich in vitamins and minerals such as: vitamin A – 17,8%, beta-carotene – 38,3%, vitamin C – 47,8%, vitamin K – 208,3%, potassium – 13,2%, calcium – 12%, manganese – 12,2%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Tags: calorie content 11 kcal, chemical composition, nutritional value, vitamins, minerals, how is Watercress (watercress) useful, calories, nutrients, useful properties of Watercress (watercress)