Nutrition Facts Comparison

Food #1: Lettuce cos or romaine raw
Serving Size: 100 grams
Food #2: Lettuce cos or romaine raw
Serving Size: 1 cup shredded
Food #3: Lettuce cos or romaine raw
Serving Size: 1 NLEA serving

Food Number#1#2#3
Serving Size (Grams)100g47g85g
Macronutrients
Calories17814
Fat (%DV)0.3g
(0%)
0.14g
(0%)
0.26g
(0%)
Saturated Fat (%DV)0.039g
(0%)
0.018g
(0%)
0.033g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)3.3g
(1%)
1.5g
(1%)
2.8g
(1%)
Fiber (%DV)2.1g
(8%)
1g
(4%)
1.8g
(7%)
Net-Carbs1.2g0.5g1g
Sugar1.2g0.6g1g
Protein1.2g0.6g1g
Vitamins
Vitamin A (%DV)8710IU
(174%)
4093.7IU
(82%)
7403.5IU
(148%)
Retinol Equiv.436μg204.92μg370.6μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene5226μg2456.22μg4442.1μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.072mg
(5%)
0.034mg
(2%)
0.061mg
(4%)
Vitamin B2 (%DV)
Riboflavin
0.067mg
(4%)
0.031mg
(2%)
0.057mg
(3%)
Vitamin B3 (%DV)
Niacin
0.313mg
(2%)
0.147mg
(1%)
0.266mg
(1%)
Vitamin B5 (%DV)
Pantothenic Acid
0.142mg
(1%)
0.067mg
(1%)
0.121mg
(1%)
Vitamin B6 (%DV)0.074mg
(4%)
0.035mg
(2%)
0.063mg
(3%)
Vitamin B9 (%DV)
Folate
136μg
(34%)
63.92μg
(16%)
115.6μg
(29%)
Folic Acid0μg0μg0μg
Food Folate136μg63.92μg115.6μg
Dietary Folate Equivalents136μg63.92μg115.6μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)4mg
(7%)
1.88mg
(3%)
3.4mg
(6%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.13mg
(1%)
0.06mg
(0%)
0.11mg
(1%)
Vitamin K (%DV)102.5μg
(128%)
48.18μg
(60%)
87.13μg
(109%)
K1 - Dihydrophylloquinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
9.9mg
(2%)
4.65mg
(1%)
8.42mg
(2%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin2312μg1086.64μg1965.2μg
Minerals
Calcium (%DV)33mg
(3%)
15.51mg
(2%)
28.05mg
(3%)
Copper (%DV)0.048mg
(2%)
0.023mg
(1%)
0.041mg
(2%)
Iron (%DV)0.97mg
(5%)
0.46mg
(3%)
0.82mg
(5%)
Potassium (%DV)247mg
(7%)
116.09mg
(3%)
209.95mg
(6%)
Phosphorus (%DV)30mg
(3%)
14.1mg
(1%)
25.5mg
(3%)
Magnesium (%DV)14mg
(4%)
6.58mg
(2%)
11.9mg
(3%)
Manganese (%DV)0.155mg
(8%)
0.073mg
(4%)
0.132mg
(7%)
Sodium (%DV)8mg
(0%)
4mg
(0%)
7mg
(0%)
Selenium (%DV)0.4μg
(1%)
0.19μg
(0%)
0.34μg
(0%)
Zinc (%DV)0.23mg
(2%)
0.11mg
(1%)
0.2mg
(1%)
Carbs and Sugars
Starch0g0g0g
Sucrose0g0g0g
Glucose0.39g0.18g0.33g
Fructose0.8g0.38g0.68g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio2.42.42.4
Omega 6 to Omega 3 Ratio0.420.420.42
Total Omega 3s113mg53mg96mg
18D3 Linolenic113mg53mg96mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s47mg22mg40mg
18D247mg22mg40mg
18D2CN6 Linoleic(LA)~mg~mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
21mg
(3%)
10mg
(1%)
18mg
(3%)
Isoleucine
(%RDI)
45mg
(3%)
21mg
(2%)
38mg
(3%)
Leucine
(%RDI)
76mg
(3%)
36mg
(1%)
65mg
(2%)
Lysine
(%RDI)
64mg
(3%)
30mg
(1%)
54mg
(3%)
Methionine
(%RDI)
15mg
(2%)
7mg
(1%)
13mg
(2%)
Phenylalanine
(%RDI)
65mg
(7%)
31mg
(4%)
55mg
(6%)
Threonine
(%RDI)
43mg
(4%)
20mg
(2%)
37mg
(4%)
Tryptophan
(%RDI)
10mg
(4%)
5mg
(2%)
9mg
(3%)
Valine
(%RDI)
55mg
(3%)
26mg
(1%)
47mg
(3%)
More Amino Acids
Arginine54mg25mg46mg
Alanine56mg26mg48mg
Aspartic Acid139mg65mg118mg
Cystine
(%RDI)
6mg
(2%)
3mg
(1%)
5mg
(2%)
Glutamic Acid178mg84mg151mg
Glycine49mg23mg42mg
Proline45mg21mg38mg
Serine50mg24mg43mg
Tyrosine
(%RDI)
25mg
(3%)
12mg
(1%)
21mg
(2%)
Hydroxyproline~mg~mg~mg
Other
Ash0.58g0.27g0.49g
Water94.61g44.47g80.42g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
0.85%0.4%0.7%
Percent Water94.6%44.5%80.4%
Protein to Carb Ratio (g/g)0.360.40.36
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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