Nutrients in 14 ounces of Butterhead Lettuce
Raw Butterhead Lettuce (Lactuca sativa var. capitata).
Macros Ratio
Protein
Fat
Carbs
33%
12%
55%
Macro Nutrients
Butterhead Lettuce
Energy51.6 kcal
1.78%
Raw Butterhead Lettuce has 51.59609 kcal of Energy per 14 ounces, which is 1.78% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.87 g
0.9%
Raw Butterhead Lettuce has 0.8731646 g of Fat per 14 ounces, which is 0.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.36%
Raw Butterhead Lettuce has 0.11509897 g of Saturated Fat per 14 ounces, which is 0.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.33 g
20.6%
Raw Butterhead Lettuce has 0.32942119 g of Omega 3 per 14 ounces, which is 20.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.13 g
0.79%
Raw Butterhead Lettuce has 0.13494362 g of Omega 6 per 14 ounces, which is 0.79% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate8.85 g
6.8%
Raw Butterhead Lettuce has 8.8507139 g of Carbohydrate per 14 ounces, which is 6.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.73 g
5.15%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Butterhead Lettuce has 3.7307942 g of Sugars per 14 ounces, which is 5.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose2.02 g
2.8%
≤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 2.0241543 g of Fructose per 14 ounces, which is 2.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose1.7 g
%
Raw Butterhead Lettuce has 1.7066399 g of Glucose per 14 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 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber4.37 g
11.5%
Raw Butterhead Lettuce has 4.365823 g of Fiber per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.36 g
9.57%
Raw Butterhead Lettuce has 5.3580555 g of Protein per 14 ounces, which is 9.57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Butterhead Lettuce
Vitamin A659 μg
Buy Preformed Vegan Vitamin A
73.2%
RAE, retinol activity equivalents
Raw Butterhead Lettuce has 658.84238 μg of Vitamin A per 14 ounces, which is 73.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.23 mg
Buy Vegan Vitamin B1
19%
Thiamine
Raw Butterhead Lettuce has 0.22622901 mg of Vitamin B1 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.25 mg
Buy Vegan Vitamin B2
19%
Riboflavin
Raw Butterhead Lettuce has 0.24607366 mg of Vitamin B2 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B31.4 mg
Buy Nutritional Yeast naturally rich in vitamin B3
8.86%
Niacin, nicotinic acid, niacinamide
Raw Butterhead Lettuce has 1.41690801 mg of Vitamin B3 per 14 ounces, which is 8.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.6 mg
Buy Nutritional Yeast naturally rich in vitamin B5
12%
Pantothenic acid
Raw Butterhead Lettuce has 0.5953395 mg of Vitamin B5 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.33 mg
25%
Pyridoxine
Raw Butterhead Lettuce has 0.32545226 mg of Vitamin B6 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9290 μg
72.4%
Folates and Folic Acid
Raw Butterhead Lettuce has 289.73189 μg of Vitamin B9 per 14 ounces, which is 72.4% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C14.7 mg
16.3%
Ascorbic acid
Raw Butterhead Lettuce has 14.685041 mg of Vitamin C per 14 ounces, which is 16.3% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.71 mg
4.76%
Tocopherols and Tocotrienols
Raw Butterhead Lettuce has 0.7144074 mg of Vitamin E per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K406 μg
338%
Phytomenadione or phylloquinone
Raw Butterhead Lettuce has 406.021539 μg of Vitamin K per 14 ounces, which is 338% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Butterhead Lettuce
Calcium139 mg
14%
Raw Butterhead Lettuce has 138.91255 mg of Calcium per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.064 mg
7.06%
Raw Butterhead Lettuce has 0.06350288 mg of Copper per 14 ounces, which is 7.06% 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 availableIron4.92 mg
61.5%
Raw Butterhead Lettuce has 4.9214732 mg of Iron per 14 ounces, which is 61.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium51.6 mg
12.3%
Raw Butterhead Lettuce has 51.59609 mg of Magnesium per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.71 mg
31%
Raw Butterhead Lettuce has 0.71043847 mg of Manganese per 14 ounces, which is 31% 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 availablePhosphorus131 mg
18.7%
Raw Butterhead Lettuce has 130.97469 mg of Phosphorus per 14 ounces, which is 18.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium945 mg
27.8%
Raw Butterhead Lettuce has 944.60534 mg of Potassium per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.4 μg
4.33%
Raw Butterhead Lettuce has 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.32%
Raw Butterhead Lettuce has 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.79 mg
7.2%
Raw Butterhead Lettuce has 0.793786 mg of Zinc per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water380 g
10.3%
Raw Butterhead Lettuce has 379.5487759 g of Water per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Butterhead Lettuce:
- 14 ounces of Butterhead Lettuce has outstanding amounts of Vitamin K.
- It is an excellent source of Vitamin A, Vitamin B6 and Vitamin B9.
- It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C.
- This vegetable has some Vitamin E.
- It has no Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Raw Butterhead Lettuce:
- 14 ounces of Butterhead Lettuce is an excellent source of Iron, Manganese and Potassium.
- It has a good amount of Calcium, Copper, Magnesium, Phosphorus and Zinc.
- It also has some Selenium.
- The product has trace amounts of Sodium.
Macronutrients in 14 ounces of Raw Butterhead Lettuce:
- 14 ounces of Butterhead Lettuce is an excellent source of Omega 3.
- It has a good amount of Fiber and Protein.
- It also has some Carbohydrate, Sugars and Fructose.
- While 14 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.