Nutritional Data for LETTUCE; LOOSELEAF, RAW

Nutritional Data for 100 grams of LETTUCE; LOOSELEAF, RAW

Mean value per 100.00 grams edible part; 36.0% refuse 
Portions:  1 LEAF = 10.00 gm, 1/2 CUP SHREDDED = 28.00 gm
12.9% Cals from fat, 25.4% Cals from protein, 61.6% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   18.000     0.6%     0.8%
Protein                 Gms :    1.300     2.1%     2.6%
Total lipid (fat)       Gms :    0.300     0.3%     0.4%
Carbohydrate, by diff.  Gms :    3.500     0.7%     1.0%
Total saturated fat     Gms :    0.039     0.1%     0.2%
Ttl monounsaturated fat Gms :    0.012
Ttl polyunsaturated fat Gms :    0.159
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :    9.000     1.8%     1.8%
Total dietary fiber     Gms :    1.900     7.6%     7.6%
Vitamin A               Re  :  190.000    19.0%    23.8%
Vitamin A               IU  : 1900.000
Ascorbic acid           Mg  :   18.000    30.0%    30.0%
Thiamin                 Mg  :    0.050     3.3%     4.5%
Riboflavin              Mg  :    0.080     4.7%     6.2%
Niacin                  Mg  :    0.400     2.1%     2.7%
Vitamin B6              Mg  :    0.055     2.8%     3.4%
Folacin                 Mcg :   49.800    24.9%    27.7%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  264.000    13.2%    13.2%
Calcium                 Mg  :   68.000     8.5%     8.5%
Phosphorus              Mg  :   25.000     3.1%     3.1%
Magnesium               Mg  :   11.000     3.1%     3.9%
Iron                    Mg  :    1.400    14.0%     9.3%
Zinc                    Mg  :    0.290     1.9%     2.4%
Pantothenic acid        Mg  :    0.200     4.0%     4.0%
Copper                  Mg  :    0.044     2.2%     2.2%
Manganese               Mg  :    0.750    21.4%    21.4%
Ash                     Gms :    0.900
Water                   Gms :   94.000
Food energy             KJ  :   75.000
Palmitic acid (16:0)    Gms :    0.035
Stearic acid  (18:0)    Gms :    0.004
Palmitoleic acid(16:1)  Gms :    0.003
Oleic acid      (18:1)  Gms :    0.009
Linoleic acid (18:2/n6) Gms :    0.047     0.7%     1.0%
Linolenic acid(18:3/n3) Gms :    0.113     7.1%     9.4%
Phytosterols            Mg  :   38.000
Histidine               Gms :    0.022     2.3%     2.9%
Isoleucine              Gms :    0.084    10.6%    13.3%
Leucine                 Gms :    0.079     7.1%     9.0%
Lysine                  Gms :    0.084     8.8%    11.1%
Methionine              Gms :    0.016
Cystine                 Gms :    0.016
Methionine+Cystine      Gms :    0.032     3.1%     3.9%
Phenylalanine           Gms :    0.055
Tyrosine                Gms :    0.032
Phenylalanine+Tyrosine  Gms :    0.087     7.8%     9.9%
Threonine               Gms :    0.059    10.7%     6.7%
Tryptophan              Gms :    0.009     3.2%     4.1%
Valine                  Gms :    0.070     8.9%    11.1%
Arginine                Gms :    0.071
Alanine                 Gms :    0.056
Aspartic acid           Gms :    0.142
Glutamic acid           Gms :    0.182
Glycine                 Gms :    0.057
@Y:    0.048
Serine                  Gms :    0.039
Protein Score: 100, 33% ideal. EAA score: 1.12. 
Limiting Amino Acid: Histidine

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Nutritional Data for 100 grams of LETTUCE; LOOSELEAF, RAW

Mean value per 100.00 grams edible part; 36.0% refuse Portions: 1 LEAF = 10.00 gm, 1/2 CUP SHREDDED = 28.00 gm 12.9% Cals from fat, 25.4% Cals from protein, 61.6% Cals from carbs. Male Female Name Unit Amount %RDA %RDA Food energy KCal: 18.000 0.6% 0.8% Protein Gms : 1.300 2.1% 2.6% Total lipid (fat) Gms : 0.300 0.3% 0.4% Carbohydrate, by diff. Gms : 3.500 0.7% 1.0% Total saturated fat Gms : 0.039 0.1% 0.2% Ttl monounsaturated fat Gms : 0.012 Ttl polyunsaturated fat Gms : 0.159 Cholesterol Mg : 0.000 0.0% 0.0% Sodium Mg : 9.000 1.8% 1.8% Total dietary fiber Gms : 1.900 7.6% 7.6% Vitamin A Re : 190.000 19.0% 23.8% Vitamin A IU : 1900.000 Ascorbic acid Mg : 18.000 30.0% 30.0% Thiamin Mg : 0.050 3.3% 4.5% Riboflavin Mg : 0.080 4.7% 6.2% Niacin Mg : 0.400 2.1% 2.7% Vitamin B6 Mg : 0.055 2.8% 3.4% Folacin Mcg : 49.800 24.9% 27.7% Vitamin B12 Mcg : 0.000 0.0% 0.0% Potassium Mg : 264.000 13.2% 13.2% Calcium Mg : 68.000 8.5% 8.5% Phosphorus Mg : 25.000 3.1% 3.1% Magnesium Mg : 11.000 3.1% 3.9% Iron Mg : 1.400 14.0% 9.3% Zinc Mg : 0.290 1.9% 2.4% Pantothenic acid Mg : 0.200 4.0% 4.0% Copper Mg : 0.044 2.2% 2.2% Manganese Mg : 0.750 21.4% 21.4% Ash Gms : 0.900 Water Gms : 94.000 Food energy KJ : 75.000 Palmitic acid (16:0) Gms : 0.035 Stearic acid (18:0) Gms : 0.004 Palmitoleic acid(16:1) Gms : 0.003 Oleic acid (18:1) Gms : 0.009 Linoleic acid (18:2/n6) Gms : 0.047 0.7% 1.0% Linolenic acid(18:3/n3) Gms : 0.113 7.1% 9.4% Phytosterols Mg : 38.000 Histidine Gms : 0.022 2.3% 2.9% Isoleucine Gms : 0.084 10.6% 13.3% Leucine Gms : 0.079 7.1% 9.0% Lysine Gms : 0.084 8.8% 11.1% Methionine Gms : 0.016 Cystine Gms : 0.016 Methionine+Cystine Gms : 0.032 3.1% 3.9% Phenylalanine Gms : 0.055 Tyrosine Gms : 0.032 Phenylalanine+Tyrosine Gms : 0.087 7.8% 9.9% Threonine Gms : 0.059 10.7% 6.7% Tryptophan Gms : 0.009 3.2% 4.1% Valine Gms : 0.070 8.9% 11.1% Arginine Gms : 0.071 Alanine Gms : 0.056 Aspartic acid Gms : 0.142 Glutamic acid Gms : 0.182 Glycine Gms : 0.057 @Y: 0.048 Serine Gms : 0.039 Protein Score: 100, 33% ideal. EAA score: 1.12. Limiting Amino Acid: Histidine

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