Nutritional Data for LETTUCE; COS OR ROMAINE, RAW

Nutritional Data for 100 grams of LETTUCE; COS OR ROMAINE, RAW

Mean value per 100.00 grams edible part;  6.0% refuse 
Portions:  1 INNER LEAF = 10.00 gm, 1/2 CUP SHREDDED = 28.00 gm
10.5% Cals from fat, 38.6% Cals from protein, 50.9% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   16.000     0.6%     0.7%
Protein                 Gms :    1.620     2.6%     3.2%
Total lipid (fat)       Gms :    0.200     0.2%     0.3%
Carbohydrate, by diff.  Gms :    2.370     0.5%     0.7%
Total saturated fat     Gms :    0.026     0.1%     0.1%
Ttl monounsaturated fat Gms :    0.008
Ttl polyunsaturated fat Gms :    0.106
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :    8.000     1.6%     1.6%
Total dietary fiber     Gms :    2.400     9.6%     9.6%
Vitamin A               Re  :  260.000    26.0%    32.5%
Vitamin A               IU  : 2600.000
Ascorbic acid           Mg  :   24.000    40.0%    40.0%
Thiamin                 Mg  :    0.100     6.7%     9.1%
Riboflavin              Mg  :    0.100     5.9%     7.7%
Niacin                  Mg  :    0.500     2.6%     3.3%
Vitamin B6              Mg  :    0.047     2.4%     2.9%
Folacin                 Mcg :  135.700    67.8%    75.4%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  290.000    14.5%    14.5%
Calcium                 Mg  :   36.000     4.5%     4.5%
Phosphorus              Mg  :   45.000     5.6%     5.6%
Magnesium               Mg  :    6.000     1.7%     2.1%
Iron                    Mg  :    1.100    11.0%     7.3%
Zinc                    Mg  :    0.250     1.7%     2.1%
Pantothenic acid        Mg  :    0.170     3.4%     3.4%
Copper                  Mg  :    0.037     1.8%     1.8%
Manganese               Mg  :    0.636    18.2%    18.2%
Ash                     Gms :    0.900
Water                   Gms :   94.910
Food energy             KJ  :   67.000
Palmitic acid (16:0)    Gms :    0.023
Stearic acid  (18:0)    Gms :    0.003
Palmitoleic acid(16:1)  Gms :    0.002
Oleic acid      (18:1)  Gms :    0.006
Linoleic acid (18:2/n6) Gms :    0.031     0.5%     0.6%
Linolenic acid(18:3/n3) Gms :    0.075     4.7%     6.2%
Histidine               Gms :    0.028     2.9%     3.7%
Isoleucine              Gms :    0.105    13.3%    16.7%
Leucine                 Gms :    0.098     8.8%    11.1%
Lysine                  Gms :    0.105    11.1%    13.8%
Methionine              Gms :    0.020
Cystine                 Gms :    0.019
Methionine+Cystine      Gms :    0.039     3.8%     4.8%
Phenylalanine           Gms :    0.068
Tyrosine                Gms :    0.040
Phenylalanine+Tyrosine  Gms :    0.108     9.7%    12.3%
Threonine               Gms :    0.074    13.5%     8.4%
Tryptophan              Gms :    0.012     4.3%     5.5%
Valine                  Gms :    0.087    11.0%    13.8%
Arginine                Gms :    0.088
Alanine                 Gms :    0.070
Aspartic acid           Gms :    0.177
Glutamic acid           Gms :    0.227
Glycine                 Gms :    0.071
@Y:    0.060
Serine                  Gms :    0.049
Protein Score: 100, 34% ideal. EAA score: 1.15. 
Limiting Amino Acid: Histidine

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Nutritional Data for 100 grams of LETTUCE; COS OR ROMAINE, RAW

Mean value per 100.00 grams edible part; 6.0% refuse Portions: 1 INNER LEAF = 10.00 gm, 1/2 CUP SHREDDED = 28.00 gm 10.5% Cals from fat, 38.6% Cals from protein, 50.9% Cals from carbs. Male Female Name Unit Amount %RDA %RDA Food energy KCal: 16.000 0.6% 0.7% Protein Gms : 1.620 2.6% 3.2% Total lipid (fat) Gms : 0.200 0.2% 0.3% Carbohydrate, by diff. Gms : 2.370 0.5% 0.7% Total saturated fat Gms : 0.026 0.1% 0.1% Ttl monounsaturated fat Gms : 0.008 Ttl polyunsaturated fat Gms : 0.106 Cholesterol Mg : 0.000 0.0% 0.0% Sodium Mg : 8.000 1.6% 1.6% Total dietary fiber Gms : 2.400 9.6% 9.6% Vitamin A Re : 260.000 26.0% 32.5% Vitamin A IU : 2600.000 Ascorbic acid Mg : 24.000 40.0% 40.0% Thiamin Mg : 0.100 6.7% 9.1% Riboflavin Mg : 0.100 5.9% 7.7% Niacin Mg : 0.500 2.6% 3.3% Vitamin B6 Mg : 0.047 2.4% 2.9% Folacin Mcg : 135.700 67.8% 75.4% Vitamin B12 Mcg : 0.000 0.0% 0.0% Potassium Mg : 290.000 14.5% 14.5% Calcium Mg : 36.000 4.5% 4.5% Phosphorus Mg : 45.000 5.6% 5.6% Magnesium Mg : 6.000 1.7% 2.1% Iron Mg : 1.100 11.0% 7.3% Zinc Mg : 0.250 1.7% 2.1% Pantothenic acid Mg : 0.170 3.4% 3.4% Copper Mg : 0.037 1.8% 1.8% Manganese Mg : 0.636 18.2% 18.2% Ash Gms : 0.900 Water Gms : 94.910 Food energy KJ : 67.000 Palmitic acid (16:0) Gms : 0.023 Stearic acid (18:0) Gms : 0.003 Palmitoleic acid(16:1) Gms : 0.002 Oleic acid (18:1) Gms : 0.006 Linoleic acid (18:2/n6) Gms : 0.031 0.5% 0.6% Linolenic acid(18:3/n3) Gms : 0.075 4.7% 6.2% Histidine Gms : 0.028 2.9% 3.7% Isoleucine Gms : 0.105 13.3% 16.7% Leucine Gms : 0.098 8.8% 11.1% Lysine Gms : 0.105 11.1% 13.8% Methionine Gms : 0.020 Cystine Gms : 0.019 Methionine+Cystine Gms : 0.039 3.8% 4.8% Phenylalanine Gms : 0.068 Tyrosine Gms : 0.040 Phenylalanine+Tyrosine Gms : 0.108 9.7% 12.3% Threonine Gms : 0.074 13.5% 8.4% Tryptophan Gms : 0.012 4.3% 5.5% Valine Gms : 0.087 11.0% 13.8% Arginine Gms : 0.088 Alanine Gms : 0.070 Aspartic acid Gms : 0.177 Glutamic acid Gms : 0.227 Glycine Gms : 0.071 @Y: 0.060 Serine Gms : 0.049 Protein Score: 100, 34% ideal. EAA score: 1.15. Limiting Amino Acid: Histidine

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