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Nutrients in 1 pound of Iceberg Lettuce

Raw Iceberg Lettuce (Lactuca sativa var. capitata).

Macros Ratio

Protein Fat Carbs
22%
8%
70%
1 lb ▼

Macro Nutrients

Iceberg Lettuce
Energy63.5 kcal
2.2%
Raw Iceberg Lettuce has 63.50288 kcal of Energy per 1 pound, which is 2.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.64 g
0.65%
Raw Iceberg Lettuce has 0.6350288 g of Fat per 1 pound, which is 0.65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.082 g
0.26%
Raw Iceberg Lettuce has 0.08164656 g of Saturated Fat per 1 pound, which is 0.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.24 g
14.7%
Raw Iceberg Lettuce has 0.23586784 g of Omega 3 per 1 pound, which is 14.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.095 g
0.56%
Raw Iceberg Lettuce has 0.09525432 g of Omega 6 per 1 pound, which is 0.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Iceberg Lettuce has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13.5 g
10.4%
Raw Iceberg Lettuce has 13.4716824 g of Carbohydrate per 1 pound, which is 10.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.94 g
12.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Iceberg Lettuce has 8.9357624 g of Sugars per 1 pound, which is 12.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose4.54 g
6.26%
≤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 Iceberg Lettuce has 4.53592 g of Fructose per 1 pound, which is 6.26% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.13 g
%
Raw Iceberg Lettuce has 4.1276872 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.23 g
%
Raw Iceberg Lettuce has 0.226796 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber5.44 g
14.3%
Raw Iceberg Lettuce has 5.443104 g of Fiber per 1 pound, which is 14.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.1 g
7.3%
Raw Iceberg Lettuce has 4.082328 g of Protein per 1 pound, which is 7.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Iceberg Lettuce
Vitamin A113 μg
12.6%
RAE, retinol activity equivalents
Raw Iceberg Lettuce has 113.398 μg of Vitamin A per 1 pound, which is 12.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg
15.5%
Thiamine
Raw Iceberg Lettuce has 0.18597272 mg of Vitamin B1 per 1 pound, which is 15.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg
8.72%
Riboflavin
Raw Iceberg Lettuce has 0.113398 mg of Vitamin B2 per 1 pound, which is 8.72% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.56 mg
3.5%
Niacin, nicotinic acid, niacinamide
Raw Iceberg Lettuce has 0.55791816 mg of Vitamin B3 per 1 pound, which is 3.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.41 mg
8.26%
Pantothenic acid
Raw Iceberg Lettuce has 0.41276872 mg of Vitamin B5 per 1 pound, which is 8.26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg
14.7%
Pyridoxine
Raw Iceberg Lettuce has 0.19050864 mg of Vitamin B6 per 1 pound, which is 14.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9132 μg
33%
Folates and Folic Acid
Raw Iceberg Lettuce has 131.54168 μg of Vitamin B9 per 1 pound, which is 33% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Iceberg Lettuce has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C12.7 mg
14%
Ascorbic acid
Raw Iceberg Lettuce has 12.700576 mg of Vitamin C per 1 pound, which is 14% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Iceberg Lettuce has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.82 mg
5.44%
Tocopherols and Tocotrienols
Raw Iceberg Lettuce has 0.8164656 mg of Vitamin E per 1 pound, which is 5.44% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K109 μg
91%
Phytomenadione or phylloquinone
Raw Iceberg Lettuce has 109.315672 μg of Vitamin K per 1 pound, which is 91% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Iceberg Lettuce
Calcium81.6 mg
8.16%
Raw Iceberg Lettuce has 81.64656 mg of Calcium per 1 pound, which is 8.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.11 mg
12.6%
Raw Iceberg Lettuce has 0.113398 mg of Copper per 1 pound, which is 12.6% 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
Iron1.86 mg
23.2%
Raw Iceberg Lettuce has 1.8597272 mg of Iron per 1 pound, which is 23.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium31.8 mg
7.56%
Raw Iceberg Lettuce has 31.75144 mg of Magnesium per 1 pound, which is 7.56% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.57 mg
24.7%
Raw Iceberg Lettuce has 0.56699 mg of Manganese per 1 pound, which is 24.7% 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
Phosphorus91 mg
13%
Raw Iceberg Lettuce has 90.7184 mg of Phosphorus per 1 pound, which is 13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium640 mg
19%
Raw Iceberg Lettuce has 639.56472 mg of Potassium per 1 pound, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.45 μg
0.82%
Raw Iceberg Lettuce has 0.453592 μg of Selenium per 1 pound, which is 0.82% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium45.4 mg
3.02%
Raw Iceberg Lettuce has 45.3592 mg of Sodium per 1 pound, which is 3.02% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.68 mg
6.2%
Raw Iceberg Lettuce has 0.680388 mg of Zinc per 1 pound, which is 6.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water434 g
11.7%
Raw Iceberg Lettuce has 433.8153888 g of Water per 1 pound, which is 11.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Iceberg Lettuce:
Minerals in 1 pound of Raw Iceberg Lettuce:
Macronutrients in 1 pound of Raw Iceberg Lettuce:



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