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Lettuce, cos or romaine, raw

Nutrient	Value per 100 grams of edible portion	1.000 head 626.00 g	1.000 cup shredded 47.00 g	1.000 leaf outer 28.00 g	1.000 leaf inner 6.00 g	1.000 NLEA serving 85.00 g
Proximates
Energy	17.00 kcal	106.420 kcal	7.990 kcal	4.760 kcal	1.020 kcal	14.450 kcal
Galactose	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Protein	1.23 g	7.700 g	0.578 g	0.344 g	0.074 g	1.045 g
Fiber, total dietary	2.10 g	13.146 g	0.987 g	0.588 g	0.126 g	1.785 g
Glucose (dextrose)	0.39 g	2.441 g	0.183 g	0.109 g	0.023 g	0.331 g
Total lipid (fat)	0.30 g	1.878 g	0.141 g	0.084 g	0.018 g	0.255 g
Energy	72.00 kJ	450.720 kJ	33.840 kJ	20.160 kJ	4.320 kJ	61.200 kJ
Caffeine	0.00 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg
Fructose	0.80 g	5.008 g	0.376 g	0.224 g	0.048 g	0.680 g
Starch	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Water	94.61 g	592.259 g	44.467 g	26.491 g	5.677 g	80.419 g
Ash	0.58 g	3.631 g	0.273 g	0.162 g	0.035 g	0.493 g
Theobromine	0.00 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg
Maltose	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Alcohol, ethyl	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Sucrose	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Carbohydrate, by difference	3.29 g	20.595 g	1.546 g	0.921 g	0.197 g	2.796 g
Sugars, total	1.19 g	7.449 g	0.559 g	0.333 g	0.071 g	1.011 g
Lactose	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Minerals
Sodium, Na	8.00 mg	50.080 mg	3.760 mg	2.240 mg	0.480 mg	6.800 mg
Magnesium, Mg	14.00 mg	87.640 mg	6.580 mg	3.920 mg	0.840 mg	11.900 mg
Copper, Cu	0.05 mg	0.300 mg	0.023 mg	0.013 mg	0.003 mg	0.041 mg
Potassium, K	247.00 mg	1546.220 mg	116.090 mg	69.160 mg	14.820 mg	209.950 mg
Zinc, Zn	0.23 mg	1.440 mg	0.108 mg	0.064 mg	0.014 mg	0.196 mg
Manganese, Mn	0.15 mg	0.970 mg	0.073 mg	0.043 mg	0.009 mg	0.132 mg
Iron, Fe	0.97 mg	6.072 mg	0.456 mg	0.272 mg	0.058 mg	0.825 mg
Phosphorus, P	30.00 mg	187.800 mg	14.100 mg	8.400 mg	1.800 mg	25.500 mg
Calcium, Ca	33.00 mg	206.580 mg	15.510 mg	9.240 mg	1.980 mg	28.050 mg
Selenium, Se	0.40 µg	2.504 µg	0.188 µg	0.112 µg	0.024 µg	0.340 µg
Vitamins
Tocopherol, delta	0.01 mg	0.063 mg	0.005 mg	0.003 mg	0.001 mg	0.009 mg
Lycopene	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Carotene, beta	5226.00 µg	32714.760 µg	2456.220 µg	1463.280 µg	313.560 µg	4442.100 µg
Vitamin C, total ascorbic acid	4.00 mg	25.040 mg	1.880 mg	1.120 mg	0.240 mg	3.400 mg
Vitamin A, RAE	436.00 µg	2729.360 µg	204.920 µg	122.080 µg	26.160 µg	370.600 µg
Vitamin B-12	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin E (alpha-tocopherol)	0.13 mg	0.814 mg	0.061 mg	0.036 mg	0.008 mg	0.111 mg
Retinol	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Thiamin	0.07 mg	0.451 mg	0.034 mg	0.020 mg	0.004 mg	0.061 mg
Vitamin D	0.00 IU	0.000 IU	0.000 IU	0.000 IU	0.000 IU	0.000 IU
Pantothenic acid	0.14 mg	0.889 mg	0.067 mg	0.040 mg	0.009 mg	0.121 mg
Cryptoxanthin, beta	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin B-6	0.07 mg	0.463 mg	0.035 mg	0.021 mg	0.004 mg	0.063 mg
Tocopherol, gamma	0.36 mg	2.254 mg	0.169 mg	0.101 mg	0.022 mg	0.306 mg
Tocopherol, beta	0.00 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg
Niacin	0.31 mg	1.959 mg	0.147 mg	0.088 mg	0.019 mg	0.266 mg
Folate, total	136.00 µg	851.360 µg	63.920 µg	38.080 µg	8.160 µg	115.600 µg
Riboflavin	0.07 mg	0.419 mg	0.031 mg	0.019 mg	0.004 mg	0.057 mg
Carotene, alpha	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Lutein + zeaxanthin	2312.00 µg	14473.120 µg	1086.640 µg	647.360 µg	138.720 µg	1965.200 µg
Vitamin D (D2 + D3)	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin A, IU	8710.00 IU	54524.600 IU	4093.700 IU	2438.800 IU	522.600 IU	7403.500 IU
Lipids
8:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
12:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Fatty acids, total saturated	0.04 g	0.244 g	0.018 g	0.011 g	0.002 g	0.033 g
16:0	0.04 g	0.219 g	0.016 g	0.010 g	0.002 g	0.030 g
14:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
10:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
18:0	0.01 g	0.031 g	0.002 g	0.001 g	0.000 g	0.004 g
4:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
6:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Fatty acids, total monounsaturated	0.01 g	0.075 g	0.006 g	0.003 g	0.001 g	0.010 g
16:1 undifferentiated	0.00 g	0.019 g	0.001 g	0.001 g	0.000 g	0.003 g
18:1 undifferentiated	0.01 g	0.056 g	0.004 g	0.003 g	0.001 g	0.008 g
20:1	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
22:1 undifferentiated	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Fatty acids, total polyunsaturated	0.16 g	1.002 g	0.075 g	0.045 g	0.010 g	0.136 g
18:4	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
18:3 undifferentiated	0.11 g	0.707 g	0.053 g	0.032 g	0.007 g	0.096 g
18:2 undifferentiated	0.05 g	0.294 g	0.022 g	0.013 g	0.003 g	0.040 g
20:4 undifferentiated	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
20:5 n-3 (EPA)	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
22:5 n-3 (DPA)	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
22:6 n-3 (DHA)	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Cholesterol	0.00 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg
Amino Acids
Histidine	0.02 g	0.131 g	0.010 g	0.006 g	0.001 g	0.018 g
Proline	0.04 g	0.282 g	0.021 g	0.013 g	0.003 g	0.038 g
Leucine	0.08 g	0.476 g	0.036 g	0.021 g	0.005 g	0.065 g
Arginine	0.05 g	0.338 g	0.025 g	0.015 g	0.003 g	0.046 g
Glutamic acid	0.18 g	1.114 g	0.084 g	0.050 g	0.011 g	0.151 g
Glycine	0.05 g	0.307 g	0.023 g	0.014 g	0.003 g	0.042 g
Threonine	0.04 g	0.269 g	0.020 g	0.012 g	0.003 g	0.037 g
Tyrosine	0.03 g	0.157 g	0.012 g	0.007 g	0.002 g	0.021 g
Lysine	0.06 g	0.401 g	0.030 g	0.018 g	0.004 g	0.054 g
Aspartic acid	0.14 g	0.870 g	0.065 g	0.039 g	0.008 g	0.118 g
Phenylalanine	0.07 g	0.407 g	0.031 g	0.018 g	0.004 g	0.055 g
Alanine	0.06 g	0.351 g	0.026 g	0.016 g	0.003 g	0.048 g
Valine	0.06 g	0.344 g	0.026 g	0.015 g	0.003 g	0.047 g
Cystine	0.01 g	0.038 g	0.003 g	0.002 g	0.000 g	0.005 g
Isoleucine	0.04 g	0.282 g	0.021 g	0.013 g	0.003 g	0.038 g
Methionine	0.01 g	0.094 g	0.007 g	0.004 g	0.001 g	0.013 g
Tryptophan	0.01 g	0.063 g	0.005 g	0.003 g	0.001 g	0.009 g
Serine	0.05 g	0.313 g	0.024 g	0.014 g	0.003 g	0.043 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.