Nutrients in 1 kilogram of Red Leaf Lettuce

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

Macros Ratio

Protein Fat Carbs

33%

12%

55%

1 kg ▼

Macro Nutrients

Red Leaf Lettuce

Energy130 kcal

4.5%

Raw Red Leaf 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 Red Leaf 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 Fat0.28 g

0.88%

Raw Red Leaf Lettuce has 0.28 g of Saturated Fat per 1 kilogram, which is 0.88% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.81 g

50.6%

Raw Red Leaf Lettuce has 0.81 g of Omega 3 per 1 kilogram, which is 50.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.34 g

Raw Red Leaf 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

Raw Red Leaf 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

Carbohydrate22.6 g

17.4%

Raw Red Leaf Lettuce has 22.6 g of Carbohydrate per 1 kilogram, which is 17.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.8 g

6.62%

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

Raw Red Leaf Lettuce has 4.8 g of Sugars per 1 kilogram, which is 6.62% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.8 g

3.86%

≤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 2.8 g of Fructose per 1 kilogram, which is 3.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2 g

Raw Red Leaf Lettuce has 2 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 Red Leaf 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

Fiber9 g

23.7%

Raw Red Leaf Lettuce has 9 g of Fiber per 1 kilogram, which is 23.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.3 g

23.8%

Raw Red Leaf Lettuce has 13.3 g of Protein per 1 kilogram, which is 23.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Red Leaf Lettuce

Vitamin A3750 μg

417%

RAE, retinol activity equivalents

Raw Red Leaf Lettuce has 3750 μg of Vitamin A per 1 kilogram, which is 417% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.64 mg

53.3%

Thiamine

Raw Red Leaf Lettuce has 0.64 mg of Vitamin B1 per 1 kilogram, which is 53.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.77 mg

59.2%

Riboflavin

Raw Red Leaf Lettuce has 0.77 mg of Vitamin B2 per 1 kilogram, which is 59.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.2 mg

20%

Niacin, nicotinic acid, niacinamide

Raw Red Leaf Lettuce has 3.21 mg of Vitamin B3 per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.44 mg

28.8%

Pantothenic acid

Raw Red Leaf Lettuce has 1.44 mg of Vitamin B5 per 1 kilogram, which is 28.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61 mg

77%

Pyridoxine

Raw Red Leaf Lettuce has 1 mg of Vitamin B6 per 1 kilogram, which is 77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9360 μg

90%

Folates and Folic Acid

Raw Red Leaf Lettuce has 360 μg of Vitamin B9 per 1 kilogram, which is 90% 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 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 Red Leaf 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

Calciferol, cholecalciferol, ergocalciferol

Raw Red Leaf 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 E1.5 mg

10%

Tocopherols and Tocotrienols

Raw Red Leaf Lettuce has 1.5 mg of Vitamin E per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1403 μg

1169%

Phytomenadione or phylloquinone

Raw Red Leaf Lettuce has 1403 μg of Vitamin K per 1 kilogram, which is 1169% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Red Leaf Lettuce

Calcium330 mg

33%

Raw Red Leaf Lettuce has 330 mg of Calcium per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31%

Raw Red Leaf Lettuce has 0.28 mg of Copper per 1 kilogram, which is 31% 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

Iron12 mg

150%

Raw Red Leaf Lettuce has 12 mg of Iron per 1 kilogram, which is 150% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium120 mg

28.6%

Raw Red Leaf Lettuce has 120 mg of Magnesium per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.03 mg

88.3%

Raw Red Leaf Lettuce has 2.03 mg of Manganese per 1 kilogram, which is 88.3% 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

Phosphorus280 mg

40%

Raw Red Leaf Lettuce has 280 mg of Phosphorus per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1870 mg

55%

Raw Red Leaf Lettuce has 1870 mg of Potassium per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium15 μg

27.3%

Raw Red Leaf Lettuce has 15 μg of Selenium per 1 kilogram, which is 27.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium250 mg

16.7%

Raw Red Leaf Lettuce has 250 mg of Sodium per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2 mg

18%

Raw Red Leaf 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 Red Leaf Lettuce has 956.4 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 Red Leaf Lettuce:

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

Minerals in 1 kilogram of Raw Red Leaf Lettuce:

1 kilogram of Red Leaf Lettuce has outstanding amounts of Iron and Manganese.
It is an excellent source of Calcium, Copper, Magnesium, Phosphorus, Potassium and Selenium.
It also has a good amount of Sodium and Zinc.

Macronutrients in 1 kilogram of Raw Red Leaf Lettuce:

1 kilogram of Red Leaf Lettuce is an excellent source of Omega 3, Fiber and Protein.
It has a good amount of Carbohydrate.
It also has some Sugars and Fructose.
While 1 kilogram of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no 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 1 kilogram of Red Leaf Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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