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Nutrients in 300 calories of Red Leaf Lettuce

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

Weight per 300 Calories

Red Leaf Lettuce
2308g

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

Macros Ratio

Protein Fat Carbs
33%
12%
55%
300 kcal ▼

Macro Nutrients

Red Leaf Lettuce
Energy300 kcal
10.3%
Raw Red Leaf Lettuce has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat5.08 g
5.23%
Raw Red Leaf Lettuce has 5.0769230769231 g of Fat per 300 calories, which is 5.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.65 g
2%
Raw Red Leaf Lettuce has 0.64615384615385 g of Saturated Fat per 300 calories, which is 2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.87 g
117%
Raw Red Leaf Lettuce has 1.8692307692308 g of Omega 3 per 300 calories, which is 117% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.78 g
4.6%
Raw Red Leaf Lettuce has 0.78461538461538 g of Omega 6 per 300 calories, which is 4.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Red Leaf Lettuce has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate52 g
40%
Raw Red Leaf Lettuce has 52.153846153846 g of Carbohydrate per 300 calories, which is 40% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars11 g
15.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Red Leaf Lettuce has 11.076923076923 g of Sugars per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose6.46 g
8.9%
≤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 Red Leaf Lettuce has 6.4615384615385 g of Fructose per 300 calories, which is 8.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.6 g
%
Raw Red Leaf Lettuce has 4.6153846153846 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0 g
%
Raw Red Leaf Lettuce has 0 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber20.8 g
54.7%
Raw Red Leaf Lettuce has 20.769230769231 g of Fiber per 300 calories, which is 54.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein30.7 g
55%
Raw Red Leaf Lettuce has 30.692307692308 g of Protein per 300 calories, which is 55% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Red Leaf Lettuce
Vitamin A8654 μg
962%
RAE, retinol activity equivalents
Raw Red Leaf Lettuce has 8653.8461538462 μg of Vitamin A per 300 calories, which is 962% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B11.48 mg
123%
Thiamine
Raw Red Leaf Lettuce has 1.4769230769231 mg of Vitamin B1 per 300 calories, which is 123% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.78 mg
137%
Riboflavin
Raw Red Leaf Lettuce has 1.7769230769231 mg of Vitamin B2 per 300 calories, which is 137% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.4 mg
46.3%
Niacin, nicotinic acid, niacinamide
Raw Red Leaf Lettuce has 7.4076923076923 mg of Vitamin B3 per 300 calories, which is 46.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.32 mg
66.5%
Pantothenic acid
Raw Red Leaf Lettuce has 3.3230769230769 mg of Vitamin B5 per 300 calories, which is 66.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.3 mg
178%
Pyridoxine
Raw Red Leaf Lettuce has 2.3076923076923 mg of Vitamin B6 per 300 calories, which is 178% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9831 μg
208%
Folates and Folic Acid
Raw Red Leaf Lettuce has 830.76923076923 μg of Vitamin B9 per 300 calories, which is 208% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Red Leaf Lettuce has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C85.4 mg
95%
Ascorbic acid
Raw Red Leaf Lettuce has 85.384615384615 mg of Vitamin C per 300 calories, which is 95% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Red Leaf Lettuce has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.46 mg
23%
Tocopherols and Tocotrienols
Raw Red Leaf Lettuce has 3.4615384615385 mg of Vitamin E per 300 calories, which is 23% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3238 μg
2698%
Phytomenadione or phylloquinone
Raw Red Leaf Lettuce has 3237.6923076923 μg of Vitamin K per 300 calories, which is 2698% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Red Leaf Lettuce
Calcium762 mg
76%
Raw Red Leaf Lettuce has 761.53846153846 mg of Calcium per 300 calories, which is 76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.65 mg
71.8%
Raw Red Leaf Lettuce has 0.64615384615385 mg of Copper per 300 calories, which is 71.8% 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
Iron27.7 mg
346%
Raw Red Leaf Lettuce has 27.692307692308 mg of Iron per 300 calories, which is 346% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium277 mg
66%
Raw Red Leaf Lettuce has 276.92307692308 mg of Magnesium per 300 calories, which is 66% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.7 mg
204%
Raw Red Leaf Lettuce has 4.6846153846154 mg of Manganese per 300 calories, which is 204% 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
Phosphorus646 mg
92%
Raw Red Leaf Lettuce has 646.15384615385 mg of Phosphorus per 300 calories, which is 92% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4315 mg
127%
Raw Red Leaf Lettuce has 4315.3846153846 mg of Potassium per 300 calories, which is 127% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium34.6 μg
63%
Raw Red Leaf Lettuce has 34.615384615385 μg of Selenium per 300 calories, which is 63% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium577 mg
38.5%
Raw Red Leaf Lettuce has 576.92307692308 mg of Sodium per 300 calories, which is 38.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.6 mg
42%
Raw Red Leaf Lettuce has 4.6153846153846 mg of Zinc per 300 calories, which is 42% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2207 g
59.7%
Raw Red Leaf Lettuce has 2207.0769230769 g of Water per 300 calories, which is 59.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Red Leaf Lettuce:
Minerals in 300 calories of Raw Red Leaf Lettuce:
Macronutrients in 300 calories of Raw Red Leaf Lettuce:



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