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Nutrients in 14 ounces of Romaine Lettuce

Raw Cos Or Romaine Lettuce (Lactuca sativa var. logifolia).

Macros Ratio

Protein Fat Carbs
24%
13%
63%
14 oz ▼

Macro Nutrients

Romaine Lettuce
Energy67.5 kcal
2.33%
Raw Cos Or Romaine Lettuce have 67.47181 kcal of Energy per 14 ounces, which is 2.33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.2 g
1.23%
Raw Cos Or Romaine Lettuce have 1.190679 g of Fat per 14 ounces, which is 1.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.15 g
0.48%
Raw Cos Or Romaine Lettuce have 0.15478827 g of Saturated Fat per 14 ounces, which is 0.48% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.45 g
28%
Raw Cos Or Romaine Lettuce have 0.44848909 g of Omega 3 per 14 ounces, which is 28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.19 g
1.1%
Raw Cos Or Romaine Lettuce have 0.18653971 g of Omega 6 per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Cos Or Romaine Lettuce have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13 g
10%
Raw Cos Or Romaine Lettuce have 13.0577797 g of Carbohydrate per 14 ounces, which is 10% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.72 g
6.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Cos Or Romaine Lettuce have 4.7230267 g of Sugars per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose3.18 g
4.38%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Cos Or Romaine Lettuce have 3.175144 g of Fructose per 14 ounces, which is 4.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.55 g
%
Raw Cos Or Romaine Lettuce have 1.5478827 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0 g
%
Raw Cos Or Romaine Lettuce have 0 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber8.33 g
22%
Raw Cos Or Romaine Lettuce have 8.334753 g of Fiber per 14 ounces, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.9 g
8.7%
Raw Cos Or Romaine Lettuce have 4.8817839 g of Protein per 14 ounces, which is 8.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Romaine Lettuce
Vitamin A1730 μg
192%
RAE, retinol activity equivalents
Raw Cos Or Romaine Lettuce have 1730.45348 μg of Vitamin A per 14 ounces, which is 192% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg
24%
Thiamine
Raw Cos Or Romaine Lettuce have 0.28576296 mg of Vitamin B1 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg
20.5%
Riboflavin
Raw Cos Or Romaine Lettuce have 0.26591831 mg of Vitamin B2 per 14 ounces, which is 20.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.24 mg
7.76%
Niacin, nicotinic acid, niacinamide
Raw Cos Or Romaine Lettuce have 1.24227509 mg of Vitamin B3 per 14 ounces, which is 7.76% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.56 mg
11.3%
Pantothenic acid
Raw Cos Or Romaine Lettuce have 0.56358806 mg of Vitamin B5 per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg
22.6%
Pyridoxine
Raw Cos Or Romaine Lettuce have 0.29370082 mg of Vitamin B6 per 14 ounces, which is 22.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9540 μg
135%
Folates and Folic Acid
Raw Cos Or Romaine Lettuce have 539.77448 μg of Vitamin B9 per 14 ounces, which is 135% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Cos Or Romaine Lettuce have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C16 mg
17.6%
Ascorbic acid
Raw Cos Or Romaine Lettuce have 15.87572 mg of Vitamin C per 14 ounces, which is 17.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Cos Or Romaine Lettuce have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.52 mg
3.44%
Tocopherols and Tocotrienols
Raw Cos Or Romaine Lettuce have 0.5159609 mg of Vitamin E per 14 ounces, which is 3.44% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K407 μg
339%
Phytomenadione or phylloquinone
Raw Cos Or Romaine Lettuce have 406.815325 μg of Vitamin K per 14 ounces, which is 339% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Romaine Lettuce
Calcium131 mg
13%
Raw Cos Or Romaine Lettuce have 130.97469 mg of Calcium per 14 ounces, which is 13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.19 mg
21%
Raw Cos Or Romaine Lettuce have 0.19050864 mg of Copper per 14 ounces, which is 21% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.85 mg
48%
Raw Cos Or Romaine Lettuce have 3.8498621 mg of Iron per 14 ounces, which is 48% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium55.6 mg
13.2%
Raw Cos Or Romaine Lettuce have 55.56502 mg of Magnesium per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.62 mg
26.7%
Raw Cos Or Romaine Lettuce have 0.61518415 mg of Manganese per 14 ounces, which is 26.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus119 mg
17%
Raw Cos Or Romaine Lettuce have 119.0679 mg of Phosphorus per 14 ounces, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium980 mg
29%
Raw Cos Or Romaine Lettuce have 980.32571 mg of Potassium per 14 ounces, which is 29% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.6 μg
2.9%
Raw Cos Or Romaine Lettuce have 1.587572 μg of Selenium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.8 mg
2.1%
Raw Cos Or Romaine Lettuce have 31.75144 mg of Sodium per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.91 mg
8.3%
Raw Cos Or Romaine Lettuce have 0.9128539 mg of Zinc per 14 ounces, which is 8.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water376 g
10%
Raw Cos Or Romaine Lettuce have 375.5004673 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Cos Or Romaine Lettuce:
Minerals in 14 ounces of Raw Cos Or Romaine Lettuce:
Macronutrients in 14 ounces of Raw Cos Or Romaine Lettuce:



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