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 | 32 kCal | 1684 kCal | 1.9% | 5.9% | 5263 g |
| Proteins | 2.6 g | 76 g | 3.4% | 10.6% | 2923 g |
| Fats | 0.7 g | 56 g | 1.3% | 4.1% | 8000 g |
| Carbohydrates | 4.4 g | 219 g | 2% | 6.3% | 4977 g |
| Alimentary fiber | 1.1 g | 20 g | 5.5% | 17.2% | 1818 g |
| Water | 89.4 g | 2273 g | 3.9% | 12.2% | 2543 g |
| Ash | 1.8 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 346 μg | 900 μg | 38.4% | 120% | 260 g |
| beta Carotene | 4.15 mg | 5 mg | 83% | 259.4% | 120 g |
| Lutein + Zeaxanthin | 12500 μg | ~ | |||
| Vitamin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 16.6% | 1875 g |
| Vitamin B2, riboflavin | 0.26 mg | 1.8 mg | 14.4% | 45% | 692 g |
| Vitamin B4, choline | 19.5 mg | 500 mg | 3.9% | 12.2% | 2564 g |
| Vitamin B5, pantothenic | 0.242 mg | 5 mg | 4.8% | 15% | 2066 g |
| Vitamin B6, pyridoxine | 0.247 mg | 2 mg | 12.4% | 38.8% | 810 g |
| Vitamin B9, folate | 80 μg | 400 μg | 20% | 62.5% | 500 g |
| Vitamin C, ascorbic | 69 mg | 90 mg | 76.7% | 239.7% | 130 g |
| Vitamin E, alpha tocopherol, TE | 0.7 mg | 15 mg | 4.7% | 14.7% | 2143 g |
| Vitamin K, phylloquinone | 541.9 μg | 120 μg | 451.6% | 1411.3% | 22 g |
| Vitamin PP, NE | 1 mg | 20 mg | 5% | 15.6% | 2000 g |
| Betaine | 0.2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 606 mg | 2500 mg | 24.2% | 75.6% | 413 g |
| Calcium, Ca | 81 mg | 1000 mg | 8.1% | 25.3% | 1235 g |
| Magnesium, Mg | 38 mg | 400 mg | 9.5% | 29.7% | 1053 g |
| Sodium, Na | 14 mg | 1300 mg | 1.1% | 3.4% | 9286 g |
| Sulfur, S | 26 mg | 1000 mg | 2.6% | 8.1% | 3846 g |
| Phosphorus, P | 76 mg | 800 mg | 9.5% | 29.7% | 1053 g |
| Trace Elements | |||||
| Iron, Fe | 1.3 mg | 18 mg | 7.2% | 22.5% | 1385 g |
| Manganese, Mn | 0.553 mg | 2 mg | 27.7% | 86.6% | 362 g |
| Copper, Cu | 170 μg | 1000 μg | 17% | 53.1% | 588 g |
| Selenium, Se | 0.9 μg | 55 μg | 1.6% | 5% | 6111 g |
| Zinc, Zn | 0.23 mg | 12 mg | 1.9% | 5.9% | 5217 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 4.4 g | max 100 г | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.023 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.016 g | ~ | |||
| 18: 0 Stearin | 0.007 g | ~ | |||
| Monounsaturated fatty acids | 0.239 g | min 16.8 г | 1.4% | 4.4% | |
| 18: 1 Olein (omega-9) | 0.087 g | ~ | |||
| 20: 1 Gadoleic (omega-9) | 0.061 g | ~ | |||
| 22: 1 Erucova (omega-9) | 0.091 g | ~ | |||
| Polyunsaturated fatty acids | 0.228 g | from 11.2 to 20.6 | 2% | 6.3% | |
| 18: 2 Linoleic | 0.152 g | ~ | |||
| 18: 3 Linolenic | 0.076 g | ~ | |||
| Omega-3 fatty acids | 0.076 g | from 0.9 to 3.7 | 8.4% | 26.3% | |
| Omega-6 fatty acids | 0.152 g | from 4.7 to 16.8 | 3.2% | 10% |
The energy value is 32 kcal.
- cup = 50 g (16 kCal)
- sprig = 1 g (0.3 kcal)
Watercress rich in vitamins and minerals such as: vitamin A – 38,4%, beta-carotene – 83%, vitamin B2 – 14,4%, vitamin B6 – 12,4%, vitamin B9 – 20%, vitamin C – 76,7, 451,6%, vitamin K – 24,2%, potassium – 27,7%, manganese – 17%, copper – XNUMX%
- 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 B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
- Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- 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.
- 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.
- Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
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