Nutrients in 7 ounces of Butterhead Lettuce
Raw Butterhead Lettuce (Lactuca sativa var. capitata).
Macros Ratio
Protein
Fat
Carbs
33%
12%
55%
Macro Nutrients
Butterhead Lettuce
Energy25.8 kcal
0.89%
Raw Butterhead Lettuce has 25.798045 kcal of Energy per 7 ounces, which is 0.89% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.44 g
0.45%
Raw Butterhead Lettuce has 0.4365823 g of Fat per 7 ounces, which is 0.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.058 g
0.18%
Raw Butterhead Lettuce has 0.057549485 g of Saturated Fat per 7 ounces, which is 0.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.16 g
10.3%
Raw Butterhead Lettuce has 0.164710595 g of Omega 3 per 7 ounces, which is 10.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.067 g
0.4%
Raw Butterhead Lettuce has 0.06747181 g of Omega 6 per 7 ounces, which is 0.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate4.43 g
3.4%
Raw Butterhead Lettuce has 4.42535695 g of Carbohydrate per 7 ounces, which is 3.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.87 g
2.57%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Butterhead Lettuce has 1.8653971 g of Sugars per 7 ounces, which is 2.57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose1 g
1.4%
≤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 1.01207715 g of Fructose per 7 ounces, which is 1.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.85 g
%
Raw Butterhead Lettuce has 0.85331995 g of Glucose per 7 ounces, 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 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber2.2 g
5.74%
Raw Butterhead Lettuce has 2.1829115 g of Fiber per 7 ounces, which is 5.74% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.68 g
4.8%
Raw Butterhead Lettuce has 2.67902775 g of Protein per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Butterhead Lettuce
Vitamin A329 μg
Buy Preformed Vegan Vitamin A
36.6%
RAE, retinol activity equivalents
Raw Butterhead Lettuce has 329.42119 μg of Vitamin A per 7 ounces, which is 36.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.11 mg
Buy Vegan Vitamin B1
9.43%
Thiamine
Raw Butterhead Lettuce has 0.113114505 mg of Vitamin B1 per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.12 mg
Buy Vegan Vitamin B2
9.46%
Riboflavin
Raw Butterhead Lettuce has 0.12303683 mg of Vitamin B2 per 7 ounces, which is 9.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B30.71 mg
Buy Nutritional Yeast naturally rich in vitamin B3
4.43%
Niacin, nicotinic acid, niacinamide
Raw Butterhead Lettuce has 0.708454005 mg of Vitamin B3 per 7 ounces, which is 4.43% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.3 mg
Buy Nutritional Yeast naturally rich in vitamin B5
5.95%
Pantothenic acid
Raw Butterhead Lettuce has 0.29766975 mg of Vitamin B5 per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.16 mg
12.5%
Pyridoxine
Raw Butterhead Lettuce has 0.16272613 mg of Vitamin B6 per 7 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9145 μg
36.2%
Folates and Folic Acid
Raw Butterhead Lettuce has 144.865945 μg of Vitamin B9 per 7 ounces, which is 36.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Raw Butterhead Lettuce has 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C7.34 mg
8.16%
Ascorbic acid
Raw Butterhead Lettuce has 7.3425205 mg of Vitamin C per 7 ounces, which is 8.16% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Butterhead Lettuce has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.36 mg
2.4%
Tocopherols and Tocotrienols
Raw Butterhead Lettuce has 0.3572037 mg of Vitamin E per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K203 μg
169%
Phytomenadione or phylloquinone
Raw Butterhead Lettuce has 203.0107695 μg of Vitamin K per 7 ounces, which is 169% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Butterhead Lettuce
Calcium69.5 mg
6.95%
Raw Butterhead Lettuce has 69.456275 mg of Calcium per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.032 mg
3.53%
Raw Butterhead Lettuce has 0.03175144 mg of Copper per 7 ounces, which is 3.53% 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 availableIron2.46 mg
30.8%
Raw Butterhead Lettuce has 2.4607366 mg of Iron per 7 ounces, which is 30.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium25.8 mg
6.14%
Raw Butterhead Lettuce has 25.798045 mg of Magnesium per 7 ounces, which is 6.14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.36 mg
15.4%
Raw Butterhead Lettuce has 0.355219235 mg of Manganese per 7 ounces, which is 15.4% 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 availablePhosphorus65.5 mg
9.36%
Raw Butterhead Lettuce has 65.487345 mg of Phosphorus per 7 ounces, which is 9.36% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium472 mg
14%
Raw Butterhead Lettuce has 472.30267 mg of Potassium per 7 ounces, which is 14% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.2 μg
2.16%
Raw Butterhead Lettuce has 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.92 mg
0.66%
Raw Butterhead Lettuce has 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.4 mg
3.6%
Raw Butterhead Lettuce has 0.396893 mg of Zinc per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water190 g
5.13%
Raw Butterhead Lettuce has 189.77438795 g of Water per 7 ounces, which is 5.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Butterhead Lettuce:
- 7 ounces of Butterhead 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, Vitamin B6 and Vitamin C.
- This vegetable has some Vitamin B3 and Vitamin B5.
- While 7 ounces of product has trace amounts of Vitamin E, it has no Vitamin B12 and Vitamin D.
Minerals in 7 ounces of Raw Butterhead Lettuce:
- 7 ounces of Butterhead Lettuce is an excellent source of Iron.
- It has a good amount of Manganese, Phosphorus and Potassium.
- It also has some Calcium, Copper, Magnesium and Zinc.
- While 7 ounces of product has trace amounts of Selenium, it has no Sodium.
Macronutrients in 7 ounces of Raw Butterhead Lettuce:
- 7 ounces of Butterhead Lettuce has a good amount of Omega 3.
- It has some Carbohydrate, Sugars, Fiber and Protein.
- While 7 ounces of product has trace amounts of Fructose, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.