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Nutrients in 100 calories of Green Leaf Lettuce

Raw Green Leaf Lettuce (Lactuca sativa var. crispa).

Weight per 100 Calories

Green Leaf Lettuce
667g

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

Macros Ratio

Protein Fat Carbs
30%
7%
63%
100 kcal ▼

Macro Nutrients

Green Leaf Lettuce
Energy100 kcal
3.45%
Raw Green Leaf Lettuce has 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 g
1.03%
Raw Green Leaf Lettuce has 1 g of Fat per 100 calories, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.42%
Raw Green Leaf Lettuce has 0.13333333333333 g of Saturated Fat per 100 calories, which is 0.42% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.39 g
24%
Raw Green Leaf Lettuce has 0.38666666666667 g of Omega 3 per 100 calories, which is 24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.16 g
0.94%
Raw Green Leaf Lettuce has 0.16 g of Omega 6 per 100 calories, which is 0.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Green Leaf Lettuce has 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 g
14.7%
Raw Green Leaf Lettuce has 19.133333333333 g of Carbohydrate per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.2 g
7.17%
Raw Green Leaf Lettuce has 5.2 g of Sugars per 100 calories, which is 7.17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber8.67 g
23%
Raw Green Leaf Lettuce has 8.6666666666667 g of Fiber per 100 calories, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.07 g
16%
Raw Green Leaf Lettuce has 9.0666666666667 g of Protein per 100 calories, which is 16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Green Leaf Lettuce
Vitamin A2467 μg
274%
RAE, retinol activity equivalents
Raw Green Leaf Lettuce has 2466.6666666667 μg of Vitamin A per 100 calories, which is 274% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.47 mg
39%
Thiamine
Raw Green Leaf Lettuce has 0.46666666666667 mg of Vitamin B1 per 100 calories, which is 39% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.53 mg
41%
Riboflavin
Raw Green Leaf Lettuce has 0.53333333333333 mg of Vitamin B2 per 100 calories, which is 41% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B32.5 mg
15.6%
Niacin, nicotinic acid, niacinamide
Raw Green Leaf Lettuce has 2.5 mg of Vitamin B3 per 100 calories, which is 15.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.6 mg
46%
Pyridoxine
Raw Green Leaf Lettuce has 0.6 mg of Vitamin B6 per 100 calories, which is 46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B9253 μg
63.3%
Folates and Folic Acid
Raw Green Leaf Lettuce has 253.33333333333 μg of Vitamin B9 per 100 calories, which is 63.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Green Leaf Lettuce has 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 C61.3 mg
68%
Ascorbic acid
Raw Green Leaf Lettuce has 61.333333333333 mg of Vitamin C per 100 calories, which is 68% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Green Leaf Lettuce has 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 E1.47 mg
9.78%
Tocopherols and Tocotrienols
Raw Green Leaf Lettuce has 1.4666666666667 mg of Vitamin E per 100 calories, which is 9.78% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K842 μg
702%
Phytomenadione or phylloquinone
Raw Green Leaf Lettuce has 842 μg of Vitamin K per 100 calories, which is 702% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Leaf Lettuce
Calcium240 mg
24%
Raw Green Leaf Lettuce has 240 mg of Calcium per 100 calories, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.19 mg
21.5%
Raw Green Leaf Lettuce has 0.19333333333333 mg of Copper per 100 calories, which is 21.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron5.73 mg
71.7%
Raw Green Leaf Lettuce has 5.7333333333333 mg of Iron per 100 calories, which is 71.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium86.7 mg
20.6%
Raw Green Leaf Lettuce has 86.666666666667 mg of Magnesium per 100 calories, which is 20.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.67 mg
72.5%
Raw Green Leaf Lettuce has 1.6666666666667 mg of Manganese per 100 calories, which is 72.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus193 mg
27.6%
Raw Green Leaf Lettuce has 193.33333333333 mg of Phosphorus per 100 calories, which is 27.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1293 mg
38%
Raw Green Leaf Lettuce has 1293.3333333333 mg of Potassium per 100 calories, which is 38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4 μg
7.27%
Raw Green Leaf Lettuce has 4 μg of Selenium per 100 calories, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium187 mg
12.4%
Raw Green Leaf Lettuce has 186.66666666667 mg of Sodium per 100 calories, which is 12.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.2 mg
11%
Raw Green Leaf Lettuce has 1.2 mg of Zinc per 100 calories, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water633 g
17%
Raw Green Leaf Lettuce has 633.2 g of Water per 100 calories, which is 17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Green Leaf Lettuce:
100 calories of Green Leaf Lettuce has outstanding amounts of Vitamin A and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C. It also has a good amount of Vitamin B3 and Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Raw Green Leaf Lettuce:
100 calories of Green Leaf Lettuce is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium. It has a good amount of Selenium, Sodium and Zinc.
Macronutrients in 100 calories of Raw Green Leaf Lettuce:
100 calories of Green Leaf Lettuce is an excellent source of Omega 3 and Fiber. It has a good amount of Carbohydrate, Sugars and Protein. While 100 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.



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