Nutrients in 500 calories of Butterhead Lettuce

Raw Butterhead Lettuce (Lactuca sativa var. capitata).

Weight per 500 Calories

Butterhead Lettuce

3846g

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

Macros Ratio

Protein Fat Carbs

33%

12%

55%

500 kcal ▼

Macro Nutrients

Butterhead Lettuce

Energy500 kcal

17.2%

Raw Butterhead Lettuce has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.46 g

8.72%

Raw Butterhead Lettuce has 8.4615384615385 g of Fat per 500 calories, which is 8.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.1 g

3.5%

Raw Butterhead Lettuce has 1.1153846153846 g of Saturated Fat per 500 calories, which is 3.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.2 g

200%

Raw Butterhead Lettuce has 3.1923076923077 g of Omega 3 per 500 calories, which is 200% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.3 g

7.7%

Raw Butterhead Lettuce has 1.3076923076923 g of Omega 6 per 500 calories, which is 7.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Butterhead Lettuce has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate85.8 g

66%

Raw Butterhead Lettuce has 85.769230769231 g of Carbohydrate per 500 calories, which is 66% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars36 g

50%

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

Raw Butterhead Lettuce has 36.153846153846 g of Sugars per 500 calories, which is 50% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose19.6 g

27%

≤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 19.615384615385 g of Fructose per 500 calories, which is 27% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose16.5 g

Raw Butterhead Lettuce has 16.538461538462 g of Glucose per 500 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 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber42.3 g

111%

Raw Butterhead Lettuce has 42.307692307692 g of Fiber per 500 calories, which is 111% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein52 g

93%

Raw Butterhead Lettuce has 51.923076923077 g of Protein per 500 calories, which is 93% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Butterhead Lettuce

Vitamin A6385 μg

709%

RAE, retinol activity equivalents

Raw Butterhead Lettuce has 6384.6153846154 μg of Vitamin A per 500 calories, which is 709% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B12.2 mg

183%

Thiamine

Raw Butterhead Lettuce has 2.1923076923077 mg of Vitamin B1 per 500 calories, which is 183% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B22.4 mg

183%

Riboflavin

Raw Butterhead Lettuce has 2.3846153846154 mg of Vitamin B2 per 500 calories, which is 183% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B313.7 mg

86%

Niacin, nicotinic acid, niacinamide

Raw Butterhead Lettuce has 13.730769230769 mg of Vitamin B3 per 500 calories, which is 86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B55.77 mg

115%

Pantothenic acid

Raw Butterhead Lettuce has 5.7692307692308 mg of Vitamin B5 per 500 calories, which is 115% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B63.15 mg

243%

Pyridoxine

Raw Butterhead Lettuce has 3.1538461538462 mg of Vitamin B6 per 500 calories, which is 243% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92808 μg

702%

Folates and Folic Acid

Raw Butterhead Lettuce has 2807.6923076923 μg of Vitamin B9 per 500 calories, which is 702% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Butterhead Lettuce has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C142 mg

158%

Ascorbic acid

Raw Butterhead Lettuce has 142.30769230769 mg of Vitamin C per 500 calories, which is 158% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Butterhead Lettuce has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E6.92 mg

46%

Tocopherols and Tocotrienols

Raw Butterhead Lettuce has 6.9230769230769 mg of Vitamin E per 500 calories, which is 46% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3935 μg

3279%

Phytomenadione or phylloquinone

Raw Butterhead Lettuce has 3934.6153846154 μg of Vitamin K per 500 calories, which is 3279% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Butterhead Lettuce

Calcium1346 mg

135%

Raw Butterhead Lettuce has 1346.1538461538 mg of Calcium per 500 calories, which is 135% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.62 mg

68.4%

Raw Butterhead Lettuce has 0.61538461538462 mg of Copper per 500 calories, which is 68.4% 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

Iron47.7 mg

596%

Raw Butterhead Lettuce has 47.692307692308 mg of Iron per 500 calories, which is 596% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium500 mg

119%

Raw Butterhead Lettuce has 500 mg of Magnesium per 500 calories, which is 119% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.9 mg

299%

Raw Butterhead Lettuce has 6.8846153846154 mg of Manganese per 500 calories, which is 299% 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

Phosphorus1269 mg

181%

Raw Butterhead Lettuce has 1269.2307692308 mg of Phosphorus per 500 calories, which is 181% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium9154 mg

269%

Raw Butterhead Lettuce has 9153.8461538462 mg of Potassium per 500 calories, which is 269% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium23 μg

42%

Raw Butterhead Lettuce has 23.076923076923 μg of Selenium per 500 calories, which is 42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium192 mg

13%

Raw Butterhead Lettuce has 192.30769230769 mg of Sodium per 500 calories, which is 13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.7 mg

70%

Raw Butterhead Lettuce has 7.6923076923077 mg of Zinc per 500 calories, which is 70% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3678 g

99%

Raw Butterhead Lettuce has 3678.0769230769 g of Water per 500 calories, which is 99% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Butterhead Lettuce:

500 calories of Butterhead Lettuce has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Butterhead Lettuce:

500 calories of Butterhead Lettuce has outstanding amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Copper, Selenium and Zinc.
It also has a good amount of Sodium.

Macronutrients in 500 calories of Raw Butterhead Lettuce:

500 calories of Butterhead Lettuce has outstanding amounts of Omega 3, Fiber and Protein.
It is an excellent source of Carbohydrate, Sugars and Fructose.
It also has a good amount of Fat and Omega 6.
This vegetable has some Saturated Fat.
It has no Glucose and Sucrose.

Compare Raw Butterhead Lettuce with:

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

Food Info

Nutrients in 500 calories of Butterhead Lettuce

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Butterhead Lettuce with: