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Nutrients in 100 calories of Romaine Lettuce

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

Weight per 100 Calories

Romaine Lettuce
588g

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

Macros Ratio

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

Macro Nutrients

Romaine Lettuce
Energy100 kcal
3.45%
Raw Cos Or Romaine Lettuce have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.76 g
1.8%
Raw Cos Or Romaine Lettuce have 1.7647058823529 g of Fat per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.23 g
0.72%
Raw Cos Or Romaine Lettuce have 0.22941176470588 g of Saturated Fat per 100 calories, which is 0.72% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.66 g
41.5%
Raw Cos Or Romaine Lettuce have 0.66470588235294 g of Omega 3 per 100 calories, which is 41.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.28 g
1.63%
Raw Cos Or Romaine Lettuce have 0.27647058823529 g of Omega 6 per 100 calories, which is 1.63% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate19.4 g
15%
Raw Cos Or Romaine Lettuce have 19.352941176471 g of Carbohydrate per 100 calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7 g
9.66%
Raw Cos Or Romaine Lettuce have 7 g of Sugars per 100 calories, which is 9.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber12.4 g
32.5%
Raw Cos Or Romaine Lettuce have 12.352941176471 g of Fiber per 100 calories, which is 32.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.24 g
13%
Raw Cos Or Romaine Lettuce have 7.2352941176471 g of Protein per 100 calories, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Romaine Lettuce
Vitamin A2565 μg
285%
RAE, retinol activity equivalents
Raw Cos Or Romaine Lettuce have 2564.7058823529 μg of Vitamin A per 100 calories, which is 285% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.42 mg
35.3%
Thiamine
Raw Cos Or Romaine Lettuce have 0.42352941176471 mg of Vitamin B1 per 100 calories, which is 35.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.39 mg
30.3%
Riboflavin
Raw Cos Or Romaine Lettuce have 0.39411764705882 mg of Vitamin B2 per 100 calories, which is 30.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B31.84 mg
11.5%
Niacin, nicotinic acid, niacinamide
Raw Cos Or Romaine Lettuce have 1.8411764705882 mg of Vitamin B3 per 100 calories, which is 11.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.44 mg
33.5%
Pyridoxine
Raw Cos Or Romaine Lettuce have 0.43529411764706 mg of Vitamin B6 per 100 calories, which is 33.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B9800 μg
200%
Folates and Folic Acid
Raw Cos Or Romaine Lettuce have 800 μg of Vitamin B9 per 100 calories, which is 200% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C23.5 mg
26%
Ascorbic acid
Raw Cos Or Romaine Lettuce have 23.529411764706 mg of Vitamin C per 100 calories, which is 26% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E0.76 mg
5.1%
Tocopherols and Tocotrienols
Raw Cos Or Romaine Lettuce have 0.76470588235294 mg of Vitamin E per 100 calories, which is 5.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K603 μg
502%
Phytomenadione or phylloquinone
Raw Cos Or Romaine Lettuce have 602.94117647059 μg of Vitamin K per 100 calories, which is 502% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Romaine Lettuce
Calcium194 mg
19.4%
Raw Cos Or Romaine Lettuce have 194.11764705882 mg of Calcium per 100 calories, which is 19.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.28 mg
31.4%
Raw Cos Or Romaine Lettuce have 0.28235294117647 mg of Copper per 100 calories, which is 31.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron5.7 mg
71.3%
Raw Cos Or Romaine Lettuce have 5.7058823529412 mg of Iron per 100 calories, which is 71.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium82.4 mg
19.6%
Raw Cos Or Romaine Lettuce have 82.352941176471 mg of Magnesium per 100 calories, which is 19.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.91 mg
39.6%
Raw Cos Or Romaine Lettuce have 0.91176470588235 mg of Manganese per 100 calories, which is 39.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus176 mg
25.2%
Raw Cos Or Romaine Lettuce have 176.47058823529 mg of Phosphorus per 100 calories, which is 25.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1453 mg
42.7%
Raw Cos Or Romaine Lettuce have 1452.9411764706 mg of Potassium per 100 calories, which is 42.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.35 μg
4.28%
Raw Cos Or Romaine Lettuce have 2.3529411764706 μg of Selenium per 100 calories, which is 4.28% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium47 mg
3.14%
Raw Cos Or Romaine Lettuce have 47.058823529412 mg of Sodium per 100 calories, which is 3.14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.35 mg
12.3%
Raw Cos Or Romaine Lettuce have 1.3529411764706 mg of Zinc per 100 calories, which is 12.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water557 g
15%
Raw Cos Or Romaine Lettuce have 556.52941176471 g of Water per 100 calories, which is 15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Cos Or Romaine Lettuce:
100 calories of Romaine Lettuce has outstanding amounts of Vitamin A, Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin C. It also has a good amount of Vitamin B3. This vegetable has some Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Raw Cos Or Romaine Lettuce:
100 calories of Romaine Lettuce is an excellent source of Copper, Iron, Manganese, Phosphorus and Potassium. It has a good amount of Calcium, Magnesium and Zinc. It also has some Selenium and Sodium.
Macronutrients in 100 calories of Raw Cos Or Romaine Lettuce:
100 calories of Romaine Lettuce is an excellent source of Omega 3 and Fiber. It has a good amount of Carbohydrate, Sugars and Protein. The product has trace amounts of Fat, Saturated Fat and Omega 6.



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