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Garden cress

Garden cress is a fast-growing herb with a spicy flavor. Thanks to the healthy ingredients it contains, it can also serve as a nutritional supplement.
89%
Water
 63
Macronutrient carbohydrates 62.5%
/30
Macronutrient proteins 29.55%
/08
Macronutrient fats 7.95%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 0.2g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, 0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

In terms of "growing" time, garden cress holds the record for being one of the fastest-growing vegetable plants. It has a sharp, pungent flavor.

General information:

From Wikipedia: Cress (Lepidium sativum), sometimes referred to as garden cress to distinguish it from similar plants also referred to as cress (from old Germanic cresso which means sharp, spicy), is a rather fast-growing, edible herb.

Garden cress is genetically related to watercress and mustard, sharing their peppery, tangy flavor and aroma. In some regions, garden cress is known as mustard and cress, garden pepper cress, pepperwort, pepper grass, or poor man's pepper. ...

When consumed raw, cress is a high-nutrient food containing substantial content of vitamins A, C and K and several dietary minerals.”

Culinary uses:

“Garden cress is added to soups, sandwiches and salads for its tangy flavor. It is also eaten as sprouts, and the fresh or dried seed pods can be used as a peppery seasoning (haloon). In the United Kingdom, cut cress shoots are commonly used in sandwiches with boiled eggs, mayonnaise and salt.”

Nutrition:

“Raw cress is 89% water, 6% carbohydrates (including 1% dietary fiber), 3% protein and less than 1% fat. In a 100 gram amount, raw cress supplies 32 calories and numerous nutrients in significant content, including vitamin K, vitamin C and vitamin A. Among dietary minerals, manganese levels are high while several others, including potassium and magnesium, are in moderate content.”

Other uses:

“Garden cress, known as chandrashoor, and the seeds, known as aleev in Marathi, or halloon in India, are commonly used in the system of Ayurveda.”

Garden cress in agriculture:

“Garden cress is commercially grown in England, France, the Netherlands and Scandinavia.

Cultivation of garden cress is practical both on mass scales and on the individual scale. Garden cress is suitable for hydroponic cultivation and thrives in slightly alkaline water. In many local markets, the demand for hydroponically grown cress can exceed available supply, partially because cress leaves are not suitable for distribution in dried form, so they can only be partially preserved. Consumers commonly acquire cress as seeds or (in Europe) from markets as boxes of young live shoots.

Edible shoots are typically harvested in one to two weeks after planting, when they are 5–13 cm (2–5 in) tall.”

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information per 100g
2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy 32 kcal
134 kJ
1.6%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids 0.70 g1.0%
Recommended daily allowance according to the GDA: 70g
Saturated Fats 0.02 g0.1%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber) 5.5 g2.0%
Recommended daily allowance according to the GDA: 270g
Sugars 4.4 g4.9%
Recommended daily allowance according to the GDA: 90g
Fiber 1.1 g4.4%
Recommended daily allowance according to the GDA: 25g
Protein (albumin) 2.6 g5.2%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:14.0 mg)36 mg1.5%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kcal
VitVitamin K 542 µg723.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
VitVitamin C (ascorbic acid) 69 mg86.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
VitVitamin A, as RAE 346 µg43.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
VitFolate, as the active form of folic acid (née vitamin B9 and 80 µg40.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
ElemPotassium, K 606 mg30.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
MinManganese, Mn 0.55 mg28.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
VitRiboflavin (vitamin B2) 0.26 mg19.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
VitVitamin B6 (pyridoxine) 0.25 mg18.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
MinCopper, Cu 0.17 mg17.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
ElemPhosphorus, P 76 mg11.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg

Detailed Nutritional Information per 100g for this Ingredient

Explanations

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Nutritional Information per 100g

Essential fatty acids, (SC-PUFA) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Alpha-Linolenic acid; ALA; 18:3 omega-3 0.08 g4.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g
Linoleic acid; LA; 18:2 omega-6 0.15 g2.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g

Nutritional Information per 100g

Vitamins 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Vitamin K 542 µg723.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
Vitamin C (ascorbic acid) 69 mg86.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Vitamin A, as RAE 346 µg43.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Folate, as the active form of folic acid (née vitamin B9 and 80 µg40.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Riboflavin (vitamin B2) 0.26 mg19.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Vitamin B6 (pyridoxine) 0.25 mg18.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Thiamine (vitamin B1) 0.08 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Niacin (née vitamin B3) 1.0 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Vitamin E, as a-TEs 0.70 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Pantothenic acid (vitamin B5) 0.24 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Vitamin D 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg

Nutritional Information per 100g

Essential macroelements (macronutrients) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Potassium, K 606 mg30.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Phosphorus, P 76 mg11.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Calcium, Ca 81 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Magnesium, Mg 38 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Sodium, Na 14 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Nutritional Information per 100g

Essential trace elements (micronutrients) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Manganese, Mn 0.55 mg28.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Copper, Cu 0.17 mg17.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Iron, Fe 1.3 mg9.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Zinc, Zn 0.23 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Selenium, Se 0.90 µg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg

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