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 head

Food Number#1#2#3
Serving Size (Grams)100g47g626g
Macronutrients
Calories178106
Fat (%DV)0.3g
(0%)
0.14g
(0%)
1.88g
(3%)
Saturated Fat (%DV)0.039g
(0%)
0.018g
(0%)
0.244g
(1%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)3.3g
(1%)
1.5g
(1%)
20.6g
(7%)
Fiber (%DV)2.1g
(8%)
1g
(4%)
13.1g
(52%)
Net-Carbs1.2g0.5g7.5g
Sugar1.2g0.6g7.4g
Protein1.2g0.6g7.7g
Vitamins
Vitamin A (%DV)8710IU
(174%)
4093.7IU
(82%)
54524.6IU
(1090%)
Retinol Equiv.436μg204.92μg2729.36μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene5226μg2456.22μg32714.76μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.072mg
(5%)
0.034mg
(2%)
0.451mg
(30%)
Vitamin B2 (%DV)
Riboflavin
0.067mg
(4%)
0.031mg
(2%)
0.419mg
(25%)
Vitamin B3 (%DV)
Niacin
0.313mg
(2%)
0.147mg
(1%)
1.959mg
(10%)
Vitamin B5 (%DV)
Pantothenic Acid
0.142mg
(1%)
0.067mg
(1%)
0.889mg
(9%)
Vitamin B6 (%DV)0.074mg
(4%)
0.035mg
(2%)
0.463mg
(23%)
Vitamin B9 (%DV)
Folate
136μg
(34%)
63.92μg
(16%)
851.36μg
(213%)
Folic Acid0μg0μg0μg
Food Folate136μg63.92μg851.36μg
Dietary Folate Equivalents136μg63.92μg851.36μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)4mg
(7%)
1.88mg
(3%)
25.04mg
(42%)
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%)
0.81mg
(4%)
Vitamin K (%DV)102.5μg
(128%)
48.18μg
(60%)
641.65μg
(802%)
K1 - Dihydrophylloquinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
9.9mg
(2%)
4.65mg
(1%)
61.97mg
(11%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin2312μg1086.64μg14473.12μg
Minerals
Calcium (%DV)33mg
(3%)
15.51mg
(2%)
206.58mg
(21%)
Copper (%DV)0.048mg
(2%)
0.023mg
(1%)
0.3mg
(15%)
Iron (%DV)0.97mg
(5%)
0.46mg
(3%)
6.07mg
(34%)
Potassium (%DV)247mg
(7%)
116.09mg
(3%)
1546.22mg
(44%)
Phosphorus (%DV)30mg
(3%)
14.1mg
(1%)
187.8mg
(19%)
Magnesium (%DV)14mg
(4%)
6.58mg
(2%)
87.64mg
(22%)
Manganese (%DV)0.155mg
(8%)
0.073mg
(4%)
0.97mg
(49%)
Sodium (%DV)8mg
(0%)
4mg
(0%)
50mg
(2%)
Selenium (%DV)0.4μg
(1%)
0.19μg
(0%)
2.5μg
(4%)
Zinc (%DV)0.23mg
(2%)
0.11mg
(1%)
1.44mg
(10%)
Carbs and Sugars
Starch0g0g0g
Sucrose0g0g0g
Glucose0.39g0.18g2.44g
Fructose0.8g0.38g5.01g
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 3s113mg53mg707mg
18D3 Linolenic113mg53mg707mg
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 6s47mg22mg294mg
18D247mg22mg294mg
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
Tryptophan
(%RDI)
10mg
(4%)
5mg
(2%)
63mg
(23%)
Histidine
(%RDI)
21mg
(3%)
10mg
(1%)
131mg
(19%)
Threonine
(%RDI)
43mg
(4%)
20mg
(2%)
269mg
(26%)
Isoleucine
(%RDI)
45mg
(3%)
21mg
(2%)
282mg
(20%)
Leucine
(%RDI)
76mg
(3%)
36mg
(1%)
476mg
(17%)
Lysine
(%RDI)
64mg
(3%)
30mg
(1%)
401mg
(19%)
Methionine
(%RDI)
15mg
(2%)
7mg
(1%)
94mg
(13%)
Cystine
(%RDI)
6mg
(2%)
3mg
(1%)
38mg
(13%)
Phenylalanine
(%RDI)
65mg
(7%)
31mg
(4%)
407mg
(47%)
Tyrosine
(%RDI)
25mg
(3%)
12mg
(1%)
157mg
(18%)
Valine
(%RDI)
55mg
(3%)
26mg
(1%)
344mg
(19%)
More Amino Acids
Arginine54mg25mg338mg
Alanine56mg26mg351mg
Aspartic Acid139mg65mg870mg
Glutamic Acid178mg84mg1114mg
Glycine49mg23mg307mg
Proline45mg21mg282mg
Serine50mg24mg313mg
Hydroxyproline~mg~mg~mg
Other
Ash0.58g0.27g3.63g
Water94.61g44.47g592.26g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
0.85%0.4%5.3%
Percent Water94.6%44.5%592.3%
Protein to Carb Ratio (g/g)0.360.40.37
* 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.


Make Your Own Nutrition Facts Comparison