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Nutrients in 500 calories of Romaine Lettuce

Raw Cos Or Romaine Lettuce (Lactuca sativa var. logifolia).

Weight per 500 Calories

Romaine Lettuce
2941g

Raw Cos Or Romaine Lettuce has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
24%
13%
63%
500 kcal ▼

Macro Nutrients

Romaine Lettuce
Energy500 kcal
17.2%
Raw Cos Or Romaine Lettuce have 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
Fat8.82 g
9.1%
Raw Cos Or Romaine Lettuce have 8.8235294117647 g of Fat per 500 calories, which is 9.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.15 g
3.6%
Raw Cos Or Romaine Lettuce have 1.1470588235294 g of Saturated Fat per 500 calories, which is 3.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 33.32 g
208%
Raw Cos Or Romaine Lettuce have 3.3235294117647 g of Omega 3 per 500 calories, which is 208% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.4 g
8.13%
Raw Cos Or Romaine Lettuce have 1.3823529411765 g of Omega 6 per 500 calories, which is 8.13% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Cos Or Romaine Lettuce have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate97 g
74.4%
Raw Cos Or Romaine Lettuce have 96.764705882353 g of Carbohydrate per 500 calories, which is 74.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars35 g
48.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Cos Or Romaine Lettuce have 35 g of Sugars per 500 calories, which is 48.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose23.5 g
32.5%
≤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 Cos Or Romaine Lettuce have 23.529411764706 g of Fructose per 500 calories, which is 32.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose11.5 g
%
Raw Cos Or Romaine Lettuce have 11.470588235294 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 Cos Or Romaine Lettuce have 0 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber61.8 g
163%
Raw Cos Or Romaine Lettuce have 61.764705882353 g of Fiber per 500 calories, which is 163% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein36 g
64.6%
Raw Cos Or Romaine Lettuce have 36.176470588235 g of Protein per 500 calories, which is 64.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Romaine Lettuce
Vitamin A12824 μg
1425%
RAE, retinol activity equivalents
Raw Cos Or Romaine Lettuce have 12823.529411765 μg of Vitamin A per 500 calories, which is 1425% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B12.1 mg
176%
Thiamine
Raw Cos Or Romaine Lettuce have 2.1176470588235 mg of Vitamin B1 per 500 calories, which is 176% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B21.97 mg
152%
Riboflavin
Raw Cos Or Romaine Lettuce have 1.9705882352941 mg of Vitamin B2 per 500 calories, which is 152% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.2 mg
57.5%
Niacin, nicotinic acid, niacinamide
Raw Cos Or Romaine Lettuce have 9.2058823529412 mg of Vitamin B3 per 500 calories, which is 57.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B54.18 mg
83.5%
Pantothenic acid
Raw Cos Or Romaine Lettuce have 4.1764705882353 mg of Vitamin B5 per 500 calories, which is 83.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B62.18 mg
167%
Pyridoxine
Raw Cos Or Romaine Lettuce have 2.1764705882353 mg of Vitamin B6 per 500 calories, which is 167% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B94000 μg
1000%
Folates and Folic Acid
Raw Cos Or Romaine Lettuce have 4000 μg of Vitamin B9 per 500 calories, which is 1000% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Cos Or Romaine Lettuce have 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 C118 mg
131%
Ascorbic acid
Raw Cos Or Romaine Lettuce have 117.64705882353 mg of Vitamin C per 500 calories, which is 131% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Cos Or Romaine Lettuce have 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
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Vitamin E3.82 mg
25.5%
Tocopherols and Tocotrienols
Raw Cos Or Romaine Lettuce have 3.8235294117647 mg of Vitamin E per 500 calories, which is 25.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3015 μg
2512%
Phytomenadione or phylloquinone
Raw Cos Or Romaine Lettuce have 3014.7058823529 μg of Vitamin K per 500 calories, which is 2512% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Romaine Lettuce
Calcium971 mg
97%
Raw Cos Or Romaine Lettuce have 970.58823529412 mg of Calcium per 500 calories, which is 97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.4 mg
157%
Raw Cos Or Romaine Lettuce have 1.4117647058824 mg of Copper per 500 calories, which is 157% 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
Iron28.5 mg
357%
Raw Cos Or Romaine Lettuce have 28.529411764706 mg of Iron per 500 calories, which is 357% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium412 mg
98%
Raw Cos Or Romaine Lettuce have 411.76470588235 mg of Magnesium per 500 calories, which is 98% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.56 mg
198%
Raw Cos Or Romaine Lettuce have 4.5588235294118 mg of Manganese per 500 calories, which is 198% 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
Phosphorus882 mg
126%
Raw Cos Or Romaine Lettuce have 882.35294117647 mg of Phosphorus per 500 calories, which is 126% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium7265 mg
214%
Raw Cos Or Romaine Lettuce have 7264.7058823529 mg of Potassium per 500 calories, which is 214% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11.8 μg
21.4%
Raw Cos Or Romaine Lettuce have 11.764705882353 μg of Selenium per 500 calories, which is 21.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium235 mg
15.7%
Raw Cos Or Romaine Lettuce have 235.29411764706 mg of Sodium per 500 calories, which is 15.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.76 mg
61.5%
Raw Cos Or Romaine Lettuce have 6.7647058823529 mg of Zinc per 500 calories, which is 61.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2783 g
75.2%
Raw Cos Or Romaine Lettuce have 2782.6470588235 g of Water per 500 calories, which is 75.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Cos Or Romaine Lettuce:
Minerals in 500 calories of Raw Cos Or Romaine Lettuce:
Macronutrients in 500 calories of Raw Cos Or Romaine Lettuce:



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