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Nutrients in 100 grams ofIceberg Lettuce

Raw Iceberg Lettuce (Lactuca sativa var. capitata).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
26%
9%
65%

Vitamins

100gRDA for Men 19-30 years
Iceberg Lettuce
Vitamin A25 μg
2.78%
Raw Iceberg Lettuce has 25 μg of Vitamin A per 100 grams, which is 2.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.04 mg
3.4%
Raw Iceberg Lettuce has 0.041 mg of Thiamine per 100 grams, which is 3.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.03 mg
1.92%
Raw Iceberg Lettuce has 0.025 mg of Vitamin B2 per 100 grams, which is 1.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.12 mg
0.77%
Raw Iceberg Lettuce has 0.123 mg of Vitamin B3 per 100 grams, which is 0.77% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.04 mg
3.23%
Raw Iceberg Lettuce has 0.042 mg of Vitamin B6 per 100 grams, which is 3.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Iceberg Lettuce has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C2.8 mg
3.1%
Raw Iceberg Lettuce has 2.8 mg of Vitamin C per 100 grams, which is 3.1% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Iceberg Lettuce has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.18 mg
1.2%
Raw Iceberg Lettuce has 0.18 mg of Vitamin E per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K24 μg
20%
Raw Iceberg Lettuce has 24.1 μg of Vitamin K per 100 grams, which is 20% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate29 μg
7.25%
Raw Iceberg Lettuce has 29 μg of Folate per 100 grams, which is 7.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Iceberg Lettuce
Calcium18 mg
1.8%
Raw Iceberg Lettuce has 18 mg of Calcium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.03 mg
2.78%
Raw Iceberg Lettuce has 0.025 mg of Copper per 100 grams, which is 2.78% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron0.41 mg
5.13%
Raw Iceberg Lettuce has 0.41 mg of Iron per 100 grams, which is 5.13% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium7 mg
1.75%
Raw Iceberg Lettuce has 7 mg of Magnesium per 100 grams, which is 1.75% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.13 mg
5.43%
Raw Iceberg Lettuce has 0.125 mg of Manganese per 100 grams, which is 5.43% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus20 mg
2.86%
Raw Iceberg Lettuce has 20 mg of Phosphorus per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium141 mg
4.15%
Raw Iceberg Lettuce has 141 mg of Potassium per 100 grams, which is 4.15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium0.1 μg
0.18%
Raw Iceberg Lettuce has 0.1 μg of Selenium per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium10 mg
0.67%
Raw Iceberg Lettuce has 10 mg of Sodium per 100 grams, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.15 mg
1.36%
Raw Iceberg Lettuce has 0.15 mg of Zinc per 100 grams, which is 1.36% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Iceberg Lettuce:
100 grams of Iceberg Lettuce is an excellent source of Vitamin K. It has a good amount of Folate. It also has some Vitamin A, Thiamine, Vitamin B6 and Vitamin C. While 100 grams of product has trace amounts of Vitamin B2, Vitamin B3 and Vitamin E, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Iceberg Lettuce:
100 grams of Iceberg Lettuce has some Copper, Iron, Manganese, Phosphorus and Potassium. While 100 grams of product has trace amounts of Calcium, Magnesium and Zinc, it has no Selenium and Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Iceberg Lettuce
Energy14 kcal
0.48%
Raw Iceberg Lettuce has 14 kcal of Energy per 100 grams, which is 0.48% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat0.14 g
0.14%
Raw Iceberg Lettuce has 0.14 g of Fat per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein0.9 g
1.6%
Raw Iceberg Lettuce has 0.9 g of Protein per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate2.97 g
2.3%
Raw Iceberg Lettuce has 2.97 g of Carbohydrate per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars1.97 g
2.7%
Raw Iceberg Lettuce has 1.97 g of Sugars per 100 grams, which is 2.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber1.2 g
3.16%
Raw Iceberg Lettuce has 1.2 g of Fiber per 100 grams, which is 3.16% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Iceberg Lettuce has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.02 g
0.06%
Raw Iceberg Lettuce has 0.018 g of Saturated Fat per 100 grams, which is 0.06% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.05 g
3.25%
Raw Iceberg Lettuce has 0.052 g of Omega 3 per 100 grams, which is 3.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.02 g
0.12%
Raw Iceberg Lettuce has 0.021 g of Omega 6 per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water96 g
2.6%
Raw Iceberg Lettuce has 95.64 g of Water per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Iceberg Lettuce:
100 grams of Iceberg Lettuce has some Sugars, Fiber and Omega 3. While 100 grams of product has trace amounts of Protein and Carbohydrate, it has no Fat, Saturated Fat and Omega 6.