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Nutrients in 1 pound of Romaine Lettuce

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

Macros Ratio

Protein Fat Carbs
24%
13%
63%
1 lb ▼

Macro Nutrients

Romaine Lettuce
Energy77 kcal
2.66%
Raw Cos Or Romaine Lettuce have 77.11064 kcal of Energy per 1 pound, which is 2.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.36 g
1.4%
Raw Cos Or Romaine Lettuce have 1.360776 g of Fat per 1 pound, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.18 g
0.55%
Raw Cos Or Romaine Lettuce have 0.17690088 g of Saturated Fat per 1 pound, which is 0.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.51 g
32%
Raw Cos Or Romaine Lettuce have 0.51255896 g of Omega 3 per 1 pound, which is 32% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.21 g
1.25%
Raw Cos Or Romaine Lettuce have 0.21318824 g of Omega 6 per 1 pound, which is 1.25% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate15 g
11.5%
Raw Cos Or Romaine Lettuce have 14.9231768 g of Carbohydrate per 1 pound, which is 11.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.4 g
7.45%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Cos Or Romaine Lettuce have 5.3977448 g of Sugars per 1 pound, which is 7.45% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose3.63 g
5%
≤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 3.628736 g of Fructose per 1 pound, which is 5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.77 g
%
Raw Cos Or Romaine Lettuce have 1.7690088 g of Glucose per 1 pound, 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 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber9.53 g
25%
Raw Cos Or Romaine Lettuce have 9.525432 g of Fiber per 1 pound, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.58 g
9.96%
Raw Cos Or Romaine Lettuce have 5.5791816 g of Protein per 1 pound, which is 9.96% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Romaine Lettuce
Vitamin A1978 μg
220%
RAE, retinol activity equivalents
Raw Cos Or Romaine Lettuce have 1977.66112 μg of Vitamin A per 1 pound, which is 220% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.33 mg
27.2%
Thiamine
Raw Cos Or Romaine Lettuce have 0.32658624 mg of Vitamin B1 per 1 pound, which is 27.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg
23.4%
Riboflavin
Raw Cos Or Romaine Lettuce have 0.30390664 mg of Vitamin B2 per 1 pound, which is 23.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg
8.87%
Niacin, nicotinic acid, niacinamide
Raw Cos Or Romaine Lettuce have 1.41974296 mg of Vitamin B3 per 1 pound, which is 8.87% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.64 mg
13%
Pantothenic acid
Raw Cos Or Romaine Lettuce have 0.64410064 mg of Vitamin B5 per 1 pound, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.34 mg
26%
Pyridoxine
Raw Cos Or Romaine Lettuce have 0.33565808 mg of Vitamin B6 per 1 pound, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9617 μg
154%
Folates and Folic Acid
Raw Cos Or Romaine Lettuce have 616.88512 μg of Vitamin B9 per 1 pound, which is 154% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18 mg
20%
Ascorbic acid
Raw Cos Or Romaine Lettuce have 18.14368 mg of Vitamin C per 1 pound, which is 20% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.59 mg
3.93%
Tocopherols and Tocotrienols
Raw Cos Or Romaine Lettuce have 0.5896696 mg of Vitamin E per 1 pound, which is 3.93% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K465 μg
387%
Phytomenadione or phylloquinone
Raw Cos Or Romaine Lettuce have 464.9318 μg of Vitamin K per 1 pound, which is 387% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Romaine Lettuce
Calcium150 mg
15%
Raw Cos Or Romaine Lettuce have 149.68536 mg of Calcium per 1 pound, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.22 mg
24%
Raw Cos Or Romaine Lettuce have 0.21772416 mg of Copper per 1 pound, which is 24% 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 available
Iron4.4 mg
55%
Raw Cos Or Romaine Lettuce have 4.3998424 mg of Iron per 1 pound, which is 55% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium63.5 mg
15%
Raw Cos Or Romaine Lettuce have 63.50288 mg of Magnesium per 1 pound, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.7 mg
30.6%
Raw Cos Or Romaine Lettuce have 0.7030676 mg of Manganese per 1 pound, which is 30.6% 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 available
Phosphorus136 mg
19.4%
Raw Cos Or Romaine Lettuce have 136.0776 mg of Phosphorus per 1 pound, which is 19.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1120 mg
33%
Raw Cos Or Romaine Lettuce have 1120.37224 mg of Potassium per 1 pound, which is 33% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.3%
Raw Cos Or Romaine Lettuce have 1.814368 μg of Selenium per 1 pound, which is 3.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium36.3 mg
2.4%
Raw Cos Or Romaine Lettuce have 36.28736 mg of Sodium per 1 pound, which is 2.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.04 mg
9.5%
Raw Cos Or Romaine Lettuce have 1.0432616 mg of Zinc per 1 pound, which is 9.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water429 g
11.6%
Raw Cos Or Romaine Lettuce have 429.1433912 g of Water per 1 pound, which is 11.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Cos Or Romaine Lettuce:
Minerals in 1 pound of Raw Cos Or Romaine Lettuce:
Macronutrients in 1 pound of Raw Cos Or Romaine Lettuce:



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