Nutrients in 5 ounces of Romaine Lettuce

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

Macros Ratio

Protein Fat Carbs

24%

13%

63%

5 oz ▼

Macro Nutrients

Romaine Lettuce

Energy24 kcal

0.83%

Raw Cos Or Romaine Lettuce have 24.097075 kcal of Energy per 5 ounces, which is 0.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.43 g

0.44%

Raw Cos Or Romaine Lettuce have 0.4252425 g of Fat per 5 ounces, which is 0.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.055 g

0.17%

Raw Cos Or Romaine Lettuce have 0.055281525 g of Saturated Fat per 5 ounces, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

10%

Raw Cos Or Romaine Lettuce have 0.160174675 g of Omega 3 per 5 ounces, which is 10% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.067 g

0.39%

Raw Cos Or Romaine Lettuce have 0.066621325 g of Omega 6 per 5 ounces, which is 0.39% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cos Or Romaine Lettuce have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.66 g

3.6%

Raw Cos Or Romaine Lettuce have 4.66349275 g of Carbohydrate per 5 ounces, which is 3.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.7 g

2.33%

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

Raw Cos Or Romaine Lettuce have 1.68679525 g of Sugars per 5 ounces, which is 2.33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.13 g

1.56%

≤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 1.13398 g of Fructose per 5 ounces, which is 1.56% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.55 g

Raw Cos Or Romaine Lettuce have 0.55281525 g of Glucose per 5 ounces, 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 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.98 g

7.83%

Raw Cos Or Romaine Lettuce have 2.9766975 g of Fiber per 5 ounces, which is 7.83% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.74 g

3.1%

Raw Cos Or Romaine Lettuce have 1.74349425 g of Protein per 5 ounces, which is 3.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Romaine Lettuce

Vitamin A618 μg

68.7%

RAE, retinol activity equivalents

Raw Cos Or Romaine Lettuce have 618.0191 μg of Vitamin A per 5 ounces, which is 68.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.5%

Thiamine

Raw Cos Or Romaine Lettuce have 0.1020582 mg of Vitamin B1 per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.095 mg

7.3%

Riboflavin

Raw Cos Or Romaine Lettuce have 0.094970825 mg of Vitamin B2 per 5 ounces, which is 7.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.44 mg

2.77%

Niacin, nicotinic acid, niacinamide

Raw Cos Or Romaine Lettuce have 0.443669675 mg of Vitamin B3 per 5 ounces, which is 2.77% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.2 mg

4.03%

Pantothenic acid

Raw Cos Or Romaine Lettuce have 0.20128145 mg of Vitamin B5 per 5 ounces, which is 4.03% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.1 mg

8.07%

Pyridoxine

Raw Cos Or Romaine Lettuce have 0.10489315 mg of Vitamin B6 per 5 ounces, which is 8.07% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9193 μg

48%

Folates and Folic Acid

Raw Cos Or Romaine Lettuce have 192.7766 μg of Vitamin B9 per 5 ounces, which is 48% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Cos Or Romaine Lettuce have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.67 mg

6.3%

Ascorbic acid

Raw Cos Or Romaine Lettuce have 5.6699 mg of Vitamin C per 5 ounces, which is 6.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Cos Or Romaine Lettuce have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.18 mg

1.23%

Tocopherols and Tocotrienols

Raw Cos Or Romaine Lettuce have 0.18427175 mg of Vitamin E per 5 ounces, which is 1.23% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K145 μg

121%

Phytomenadione or phylloquinone

Raw Cos Or Romaine Lettuce have 145.2911875 μg of Vitamin K per 5 ounces, which is 121% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Romaine Lettuce

Calcium46.8 mg

4.68%

Raw Cos Or Romaine Lettuce have 46.776675 mg of Calcium per 5 ounces, which is 4.68% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.068 mg

7.56%

Raw Cos Or Romaine Lettuce have 0.0680388 mg of Copper per 5 ounces, which is 7.56% 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

Iron1.37 mg

17%

Raw Cos Or Romaine Lettuce have 1.37495075 mg of Iron per 5 ounces, which is 17% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Raw Cos Or Romaine Lettuce have 19.84465 mg of Magnesium per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.22 mg

9.55%

Raw Cos Or Romaine Lettuce have 0.219708625 mg of Manganese per 5 ounces, which is 9.55% 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

Phosphorus42.5 mg

6.07%

Raw Cos Or Romaine Lettuce have 42.52425 mg of Phosphorus per 5 ounces, which is 6.07% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium350 mg

10.3%

Raw Cos Or Romaine Lettuce have 350.116325 mg of Potassium per 5 ounces, which is 10.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.57 μg

1.03%

Raw Cos Or Romaine Lettuce have 0.56699 μg of Selenium per 5 ounces, which is 1.03% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium11.3 mg

0.76%

Raw Cos Or Romaine Lettuce have 11.3398 mg of Sodium per 5 ounces, which is 0.76% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.33 mg

2.96%

Raw Cos Or Romaine Lettuce have 0.32601925 mg of Zinc per 5 ounces, which is 2.96% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water134 g

3.62%

Raw Cos Or Romaine Lettuce have 134.10730975 g of Water per 5 ounces, which is 3.62% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Cos Or Romaine Lettuce:

5 ounces of Romaine Lettuce has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A and Vitamin B9.
It also has a good amount of Vitamin B1, Vitamin B2 and Vitamin B6.
This vegetable has some Vitamin B3, Vitamin B5 and Vitamin C.
While 5 ounces of product has trace amounts of Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Cos Or Romaine Lettuce:

5 ounces of Romaine Lettuce has a good amount of Copper, Iron, Manganese and Potassium.
It has some Calcium, Magnesium, Phosphorus and Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 5 ounces of Raw Cos Or Romaine Lettuce:

5 ounces of Romaine Lettuce has a good amount of Omega 3 and Fiber.
It has some Carbohydrate and Protein.
While 5 ounces of product has trace amounts of Sugars and Fructose, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Cos Or Romaine Lettuce with:

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

Food Info

Nutrients in 5 ounces of Romaine Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Cos Or Romaine Lettuce with: