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Nutrients in 300 calories of Butterhead Lettuce

Raw Butterhead Lettuce (Lactuca sativa var. capitata).
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Weight per 300 Calories

Butterhead Lettuce
2308g

Raw Butterhead Lettuce has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
33%
12%
55%
300 kcal ▼

Macro Nutrients

Butterhead Lettuce
Energy300 kcal
10.3%
Raw Butterhead Lettuce has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat5.08 g
5.23%
Raw Butterhead Lettuce has 5.0769230769231 g of Fat per 300 calories, which is 5.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.67 g
2.1%
Raw Butterhead Lettuce has 0.66923076923077 g of Saturated Fat per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.9 g
120%
Raw Butterhead Lettuce has 1.9153846153846 g of Omega 3 per 300 calories, which is 120% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.78 g
4.6%
Raw Butterhead Lettuce has 0.78461538461538 g of Omega 6 per 300 calories, which is 4.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate51.5 g
39.6%
Raw Butterhead Lettuce has 51.461538461538 g of Carbohydrate per 300 calories, which is 39.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars21.7 g
30%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Butterhead Lettuce has 21.692307692308 g of Sugars per 300 calories, which is 30% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose11.8 g
16.2%
≤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 11.769230769231 g of Fructose per 300 calories, which is 16.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose9.92 g
%
Raw Butterhead Lettuce has 9.9230769230769 g of Glucose per 300 calories, 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 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber25.4 g
67%
Raw Butterhead Lettuce has 25.384615384615 g of Fiber per 300 calories, which is 67% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein31 g
55.6%
Raw Butterhead Lettuce has 31.153846153846 g of Protein per 300 calories, which is 55.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Butterhead Lettuce
Vitamin A3831 μg
426%
RAE, retinol activity equivalents
Raw Butterhead Lettuce has 3830.7692307692 μg of Vitamin A per 300 calories, which is 426% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.3 mg
110%
Thiamine
Raw Butterhead Lettuce has 1.3153846153846 mg of Vitamin B1 per 300 calories, which is 110% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.43 mg
110%
Riboflavin
Raw Butterhead Lettuce has 1.4307692307692 mg of Vitamin B2 per 300 calories, which is 110% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.24 mg
51.5%
Niacin, nicotinic acid, niacinamide
Raw Butterhead Lettuce has 8.2384615384615 mg of Vitamin B3 per 300 calories, which is 51.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.46 mg
69.2%
Pantothenic acid
Raw Butterhead Lettuce has 3.4615384615385 mg of Vitamin B5 per 300 calories, which is 69.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.9 mg
146%
Pyridoxine
Raw Butterhead Lettuce has 1.8923076923077 mg of Vitamin B6 per 300 calories, which is 146% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91685 μg
421%
Folates and Folic Acid
Raw Butterhead Lettuce has 1684.6153846154 μg of Vitamin B9 per 300 calories, which is 421% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C85.4 mg
95%
Ascorbic acid
Raw Butterhead Lettuce has 85.384615384615 mg of Vitamin C per 300 calories, which is 95% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.15 mg
27.7%
Tocopherols and Tocotrienols
Raw Butterhead Lettuce has 4.1538461538462 mg of Vitamin E per 300 calories, which is 27.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2361 μg
1967%
Phytomenadione or phylloquinone
Raw Butterhead Lettuce has 2360.7692307692 μg of Vitamin K per 300 calories, which is 1967% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Butterhead Lettuce
Calcium808 mg
80.8%
Raw Butterhead Lettuce has 807.69230769231 mg of Calcium per 300 calories, which is 80.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.37 mg
41%
Raw Butterhead Lettuce has 0.36923076923077 mg of Copper per 300 calories, which is 41% 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
Iron28.6 mg
358%
Raw Butterhead Lettuce has 28.615384615385 mg of Iron per 300 calories, which is 358% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium300 mg
71.4%
Raw Butterhead Lettuce has 300 mg of Magnesium per 300 calories, which is 71.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.13 mg
180%
Raw Butterhead Lettuce has 4.1307692307692 mg of Manganese per 300 calories, which is 180% 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
Phosphorus762 mg
109%
Raw Butterhead Lettuce has 761.53846153846 mg of Phosphorus per 300 calories, which is 109% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium5492 mg
162%
Raw Butterhead Lettuce has 5492.3076923077 mg of Potassium per 300 calories, which is 162% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium14 μg
25%
Raw Butterhead Lettuce has 13.846153846154 μg of Selenium per 300 calories, which is 25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium115 mg
7.7%
Raw Butterhead Lettuce has 115.38461538462 mg of Sodium per 300 calories, which is 7.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.6 mg
42%
Raw Butterhead Lettuce has 4.6153846153846 mg of Zinc per 300 calories, which is 42% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2207 g
59.6%
Raw Butterhead Lettuce has 2206.8461538462 g of Water per 300 calories, which is 59.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Butterhead Lettuce:
Minerals in 300 calories of Raw Butterhead Lettuce:
Macronutrients in 300 calories of Raw Butterhead Lettuce:



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