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Nutrients in 1 kilogram of Butterhead Lettuce

Raw Butterhead Lettuce (Lactuca sativa var. capitata).
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Macros Ratio

Protein Fat Carbs
33%
12%
55%
1 kg ▼

Macro Nutrients

Butterhead Lettuce
Energy130 kcal
4.5%
Raw Butterhead Lettuce has 130 kcal of Energy per 1 kilogram, which is 4.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.2 g
2.27%
Raw Butterhead Lettuce has 2.2 g of Fat per 1 kilogram, which is 2.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.29 g
0.91%
Raw Butterhead Lettuce has 0.29 g of Saturated Fat per 1 kilogram, which is 0.91% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.83 g
52%
Raw Butterhead Lettuce has 0.83 g of Omega 3 per 1 kilogram, which is 52% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.34 g
2%
Raw Butterhead Lettuce has 0.34 g of Omega 6 per 1 kilogram, which is 2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Butterhead Lettuce has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate22.3 g
17%
Raw Butterhead Lettuce has 22.3 g of Carbohydrate per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.4 g
13%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Butterhead Lettuce has 9.4 g of Sugars per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose5.1 g
7.03%
≤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 Butterhead Lettuce has 5.1 g of Fructose per 1 kilogram, which is 7.03% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.3 g
%
Raw Butterhead Lettuce has 4.3 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0 g
%
Raw Butterhead Lettuce has 0 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber11 g
29%
Raw Butterhead Lettuce has 11 g of Fiber per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein13.5 g
24%
Raw Butterhead Lettuce has 13.5 g of Protein per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Butterhead Lettuce
Vitamin A1660 μg
184%
RAE, retinol activity equivalents
Raw Butterhead Lettuce has 1660 μg of Vitamin A per 1 kilogram, which is 184% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.57 mg
47.5%
Thiamine
Raw Butterhead Lettuce has 0.57 mg of Vitamin B1 per 1 kilogram, which is 47.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.62 mg
47.7%
Riboflavin
Raw Butterhead Lettuce has 0.62 mg of Vitamin B2 per 1 kilogram, which is 47.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.57 mg
22.3%
Niacin, nicotinic acid, niacinamide
Raw Butterhead Lettuce has 3.57 mg of Vitamin B3 per 1 kilogram, which is 22.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg
30%
Pantothenic acid
Raw Butterhead Lettuce has 1.5 mg of Vitamin B5 per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.82 mg
63%
Pyridoxine
Raw Butterhead Lettuce has 0.82 mg of Vitamin B6 per 1 kilogram, which is 63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9730 μg
183%
Folates and Folic Acid
Raw Butterhead Lettuce has 730 μg of Vitamin B9 per 1 kilogram, which is 183% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Butterhead Lettuce has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C37 mg
41%
Ascorbic acid
Raw Butterhead Lettuce has 37 mg of Vitamin C per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Butterhead Lettuce has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.8 mg
12%
Tocopherols and Tocotrienols
Raw Butterhead Lettuce has 1.8 mg of Vitamin E per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1023 μg
853%
Phytomenadione or phylloquinone
Raw Butterhead Lettuce has 1023 μg of Vitamin K per 1 kilogram, which is 853% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Butterhead Lettuce
Calcium350 mg
35%
Raw Butterhead Lettuce has 350 mg of Calcium per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
17.8%
Raw Butterhead Lettuce has 0.16 mg of Copper per 1 kilogram, which is 17.8% 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
Iron12.4 mg
155%
Raw Butterhead Lettuce has 12.4 mg of Iron per 1 kilogram, which is 155% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium130 mg
31%
Raw Butterhead Lettuce has 130 mg of Magnesium per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.8 mg
78%
Raw Butterhead Lettuce has 1.79 mg of Manganese per 1 kilogram, which is 78% 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
Phosphorus330 mg
47%
Raw Butterhead Lettuce has 330 mg of Phosphorus per 1 kilogram, which is 47% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2380 mg
70%
Raw Butterhead Lettuce has 2380 mg of Potassium per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6 μg
11%
Raw Butterhead Lettuce has 6 μg of Selenium per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium50 mg
3.33%
Raw Butterhead Lettuce has 50 mg of Sodium per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2 mg
18%
Raw Butterhead Lettuce has 2 mg of Zinc per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water956 g
26%
Raw Butterhead Lettuce has 956.3 g of Water per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Raw Butterhead Lettuce:
Minerals in 1 kilogram of Raw Butterhead Lettuce:
Macronutrients in 1 kilogram of Raw Butterhead Lettuce:



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