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Nutrients in 100 calories of Red Leaf Lettuce

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

Weight per 100 Calories

Red Leaf Lettuce
769g

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

Macros Ratio

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

Macro Nutrients

Red Leaf Lettuce
Energy100 kcal
3.45%
Raw Red 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
Fat1.7 g
1.74%
Raw Red Leaf Lettuce has 1.6923076923077 g of Fat per 100 calories, which is 1.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.22 g
0.67%
Raw Red Leaf Lettuce has 0.21538461538462 g of Saturated Fat per 100 calories, which is 0.67% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.62 g
39%
Raw Red Leaf Lettuce has 0.62307692307692 g of Omega 3 per 100 calories, which is 39% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.26 g
1.54%
Raw Red Leaf Lettuce has 0.26153846153846 g of Omega 6 per 100 calories, which is 1.54% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate17.4 g
13.4%
Raw Red Leaf Lettuce has 17.384615384615 g of Carbohydrate per 100 calories, which is 13.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.7 g
5.1%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Red Leaf Lettuce has 3.6923076923077 g of Sugars per 100 calories, which is 5.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose2.15 g
2.97%
≤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 2.1538461538462 g of Fructose per 100 calories, which is 2.97% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.54 g
%
Raw Red Leaf Lettuce has 1.5384615384615 g of Glucose per 100 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 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber6.92 g
18.2%
Raw Red Leaf Lettuce has 6.9230769230769 g of Fiber per 100 calories, which is 18.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein10.2 g
18.3%
Raw Red Leaf Lettuce has 10.230769230769 g of Protein per 100 calories, which is 18.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Red Leaf Lettuce
Vitamin A2885 μg
321%
RAE, retinol activity equivalents
Raw Red Leaf Lettuce has 2884.6153846154 μg of Vitamin A per 100 calories, which is 321% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.49 mg
41%
Thiamine
Raw Red Leaf Lettuce has 0.49230769230769 mg of Vitamin B1 per 100 calories, which is 41% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg
45.6%
Riboflavin
Raw Red Leaf Lettuce has 0.59230769230769 mg of Vitamin B2 per 100 calories, which is 45.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.47 mg
15.4%
Niacin, nicotinic acid, niacinamide
Raw Red Leaf Lettuce has 2.4692307692308 mg of Vitamin B3 per 100 calories, which is 15.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg
22%
Pantothenic acid
Raw Red Leaf Lettuce has 1.1076923076923 mg of Vitamin B5 per 100 calories, which is 22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.77 mg
59%
Pyridoxine
Raw Red Leaf Lettuce has 0.76923076923077 mg of Vitamin B6 per 100 calories, which is 59% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9277 μg
69.2%
Folates and Folic Acid
Raw Red Leaf Lettuce has 276.92307692308 μg of Vitamin B9 per 100 calories, which is 69.2% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C28.5 mg
31.6%
Ascorbic acid
Raw Red Leaf Lettuce has 28.461538461538 mg of Vitamin C per 100 calories, which is 31.6% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.15 mg
7.7%
Tocopherols and Tocotrienols
Raw Red Leaf Lettuce has 1.1538461538462 mg of Vitamin E per 100 calories, which is 7.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1079 μg
899%
Phytomenadione or phylloquinone
Raw Red Leaf Lettuce has 1079.2307692308 μg of Vitamin K per 100 calories, which is 899% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Red Leaf Lettuce
Calcium254 mg
25.4%
Raw Red Leaf Lettuce has 253.84615384615 mg of Calcium per 100 calories, which is 25.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.22 mg
24%
Raw Red Leaf Lettuce has 0.21538461538462 mg of Copper per 100 calories, 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
Iron9.23 mg
115%
Raw Red Leaf Lettuce has 9.2307692307692 mg of Iron per 100 calories, which is 115% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium92 mg
22%
Raw Red Leaf Lettuce has 92.307692307692 mg of Magnesium per 100 calories, which is 22% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.56 mg
68%
Raw Red Leaf Lettuce has 1.5615384615385 mg of Manganese per 100 calories, which is 68% 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
Phosphorus215 mg
30.8%
Raw Red Leaf Lettuce has 215.38461538462 mg of Phosphorus per 100 calories, which is 30.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1438 mg
42.3%
Raw Red Leaf Lettuce has 1438.4615384615 mg of Potassium per 100 calories, which is 42.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11.5 μg
21%
Raw Red Leaf Lettuce has 11.538461538462 μg of Selenium per 100 calories, which is 21% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium192 mg
13%
Raw Red Leaf Lettuce has 192.30769230769 mg of Sodium per 100 calories, which is 13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.54 mg
14%
Raw Red Leaf Lettuce has 1.5384615384615 mg of Zinc per 100 calories, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water736 g
20%
Raw Red Leaf Lettuce has 735.69230769231 g of Water per 100 calories, which is 20% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Red Leaf Lettuce:
Minerals in 100 calories of Raw Red Leaf Lettuce:
Macronutrients in 100 calories of Raw Red Leaf Lettuce:



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