Nutrients in 14 ounces of Red Leaf Lettuce

Raw Red Leaf Lettuce (Lactuca sativa var. crispa).

Macros Ratio

Protein Fat Carbs

33%

12%

55%

14 oz ▼

Macro Nutrients

Red Leaf Lettuce

Energy51.6 kcal

1.78%

Raw Red Leaf Lettuce has 51.59609 kcal of Energy per 14 ounces, which is 1.78% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.87 g

0.9%

Raw Red Leaf Lettuce has 0.8731646 g of Fat per 14 ounces, which is 0.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.35%

Raw Red Leaf Lettuce has 0.11113004 g of Saturated Fat per 14 ounces, which is 0.35% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.32 g

20%

Raw Red Leaf Lettuce has 0.32148333 g of Omega 3 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.79%

Raw Red Leaf Lettuce has 0.13494362 g of Omega 6 per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Red Leaf Lettuce has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.97 g

6.9%

Raw Red Leaf Lettuce has 8.9697818 g of Carbohydrate per 14 ounces, which is 6.9% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.9 g

2.63%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Red Leaf Lettuce has 1.9050864 g of Sugars per 14 ounces, which is 2.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.1 g

1.53%

≤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 Red Leaf Lettuce has 1.1113004 g of Fructose per 14 ounces, which is 1.53% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.79 g

Raw Red Leaf Lettuce has 0.793786 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 Red Leaf Lettuce has 0 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.57 g

9.4%

Raw Red Leaf Lettuce has 3.572037 g of Fiber per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.28 g

9.43%

Raw Red Leaf Lettuce has 5.2786769 g of Protein per 14 ounces, which is 9.43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Red Leaf Lettuce

Vitamin A1488 μg

165%

RAE, retinol activity equivalents

Raw Red Leaf Lettuce has 1488.34875 μg of Vitamin A per 14 ounces, which is 165% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

21%

Thiamine

Raw Red Leaf Lettuce has 0.25401152 mg of Vitamin B1 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg

23.5%

Riboflavin

Raw Red Leaf Lettuce has 0.30560761 mg of Vitamin B2 per 14 ounces, which is 23.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.27 mg

7.96%

Niacin, nicotinic acid, niacinamide

Raw Red Leaf Lettuce has 1.27402653 mg of Vitamin B3 per 14 ounces, which is 7.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.57 mg

11.4%

Pantothenic acid

Raw Red Leaf Lettuce has 0.57152592 mg of Vitamin B5 per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg

30.5%

Pyridoxine

Raw Red Leaf Lettuce has 0.396893 mg of Vitamin B6 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9143 μg

35.7%

Folates and Folic Acid

Raw Red Leaf Lettuce has 142.88148 μg of Vitamin B9 per 14 ounces, which is 35.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Red Leaf Lettuce has 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 C14.7 mg

16.3%

Ascorbic acid

Raw Red Leaf Lettuce has 14.685041 mg of Vitamin C per 14 ounces, which is 16.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Red Leaf Lettuce has 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 E0.6 mg

3.97%

Tocopherols and Tocotrienols

Raw Red Leaf Lettuce has 0.5953395 mg of Vitamin E per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K557 μg

464%

Phytomenadione or phylloquinone

Raw Red Leaf Lettuce has 556.840879 μg of Vitamin K per 14 ounces, which is 464% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Red Leaf Lettuce

Calcium131 mg

13%

Raw Red Leaf Lettuce has 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

Copper0.11 mg

12.3%

Raw Red Leaf Lettuce has 0.11113004 mg of Copper per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.76 mg

59.5%

Raw Red Leaf Lettuce has 4.762716 mg of Iron per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium47.6 mg

11.3%

Raw Red Leaf Lettuce has 47.62716 mg of Magnesium per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.81 mg

35%

Raw Red Leaf Lettuce has 0.80569279 mg of Manganese per 14 ounces, which is 35% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus111 mg

16%

Raw Red Leaf Lettuce has 111.13004 mg of Phosphorus per 14 ounces, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium742 mg

22%

Raw Red Leaf Lettuce has 742.18991 mg of Potassium per 14 ounces, which is 22% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.95 μg

11%

Raw Red Leaf Lettuce has 5.953395 μg of Selenium per 14 ounces, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium99 mg

6.6%

Raw Red Leaf Lettuce has 99.22325 mg of Sodium per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.79 mg

7.2%

Raw Red Leaf Lettuce has 0.793786 mg of Zinc per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water380 g

10.3%

Raw Red Leaf Lettuce has 379.5884652 g of Water per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Red Leaf Lettuce:

14 ounces of Red Leaf Lettuce has outstanding amounts of Vitamin A and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B3, Vitamin B5 and Vitamin C.
This vegetable has some Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Red Leaf Lettuce:

14 ounces of Red Leaf Lettuce is an excellent source of Iron, Manganese and Potassium.
It has a good amount of Calcium, Copper, Magnesium, Phosphorus, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 14 ounces of Raw Red Leaf Lettuce:

14 ounces of Red Leaf Lettuce is an excellent source of Omega 3.
It has a good amount of Fiber and Protein.
It also has some Carbohydrate and Sugars.
While 14 ounces of product has trace amounts of Fat, Omega 6 and Fructose, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Red Leaf Lettuce with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Red Leaf Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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