Watercress: nutritional powerhouse

Per Average Portion of Fruit or Vegetables (per 80g of edible produce)
(Figures in brackets are the % of the Recommended Daily Allowance (RDA) for that nutrient – no figures, means there is no RDA for that nutrient)
Watercress
(raw)
Broccoli
(raw)
Broccoli
(boiled)
Tomato
(raw)
Apple
(raw)
Nutrient
Calories (kcal)1826191438
Protein (g)2.43.52.50.60.3
Fat (g)0.80.70.60.20.1
Fibre (g)1.22.11.80.81.4
Beta-carotene (mcg)201646038045114
Vitamin A equivalent (mcg)336 (42%)77 (10%)63 (8%)75 (9%)2 (0.3%)
Vitamin B1 (mg)0.13 (9%)0.08 (6%)0.04 (3%)0.07 (5%)0.02 (2%)
Vitamin B6 (mg)0.18 (9%)0.11 (6%)0.09 (5%)0.11 (6%)0.05 (3%)
Vitamin C (mg)50 (83%)70 (117%)35 (58%)14 (23%)5 (8%)
Vitamin E (mg)1.17 (12%)1.04 (10%)0.88 (9%)0.98 (10%)0.47 (5%)
Folate (mcg)36 (18%)72 (36%)51 (26%)18 (9%)1 (0.5%)
Vitamin K (mcg)*2008111362
Calcium (mg)136 (17%)45 (6%)32 (4%)6 (0.8%)3 (0.4%)
Iodine (mcg)12 (8%)**1.6 (1%)1.6 (1%)1.6 (1%)Not known
Iron (mg)1.8 (13%)1.4 (10%)0.8 (6%)0.4 (3%)0.1 (0.7%)
Magnesium (mg)12 (4%)18 (6%)10 (3%)6 (2%)4 (1%)
Manganese (mg)0.50.20.20.10.1
Phosphorus (mg)42 (5%)70 (9%)46 (6%)19 (2%)9 (1%)
Potassium (mg)18429613620096
Zinc (mg)0.6 (4%)0.5 (3%)0.3 (2%)0.1 (0.7%)0.1 (0.7%)
Lutein and Zeaxanthin (mcg)*4614135312149823
Selenium (mcg)1.6**TraceTraceTraceTrace
Quercetin (mcg)***600020001684723416

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