Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

#1 - Lettuce cos or romaine raw
100 grams (100g)

#2 - Lettuce cos or romaine raw
1 NLEA serving (85g)

#3 - Lettuce cos or romaine raw
1 cup shredded (47g)

Food Number#1#2#3
Serving Size (Grams)100g85g47g
Macronutrients
Calories17148
Fat (%DV)0.3g
(0%)
0.26g
(0%)
0.14g
(0%)
Saturated Fat (%DV)0.039g
(0%)
0.033g
(0%)
0.018g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)3.3g
(1%)
2.8g
(1%)
1.5g
(1%)
Fiber (%DV)2.1g
(8%)
1.8g
(7%)
1g
(4%)
Net-Carbs1.2g1g0.5g
Sugar1.2g1g0.6g
Protein1.2g
(2%)
1g
(2%)
0.6g
(1%)
Vitamins
Vitamin A (%DV)8710IU
(174%)
7403.5IU
(148%)
4093.7IU
(82%)
Retinol Equiv.436μg370.6μg204.92μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene5226μg4442.1μg2456.22μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.072mg
(5%)
0.061mg
(4%)
0.034mg
(2%)
Vitamin B2 (%DV)
Riboflavin
0.067mg
(4%)
0.057mg
(3%)
0.031mg
(2%)
Vitamin B3 (%DV)
Niacin
0.313mg
(2%)
0.266mg
(1%)
0.147mg
(1%)
Vitamin B5 (%DV)
Pantothenic Acid
0.142mg
(1%)
0.121mg
(1%)
0.067mg
(1%)
Vitamin B6 (%DV)0.074mg
(4%)
0.063mg
(3%)
0.035mg
(2%)
Vitamin B9 (%DV)
Folate
136μg
(34%)
115.6μg
(29%)
63.92μg
(16%)
Folic Acid0μg0μg0μg
Food Folate136μg115.6μg63.92μg
Dietary Folate Equivalents136μg115.6μg63.92μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)4mg
(7%)
3.4mg
(6%)
1.88mg
(3%)
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%)
0.11mg
(1%)
0.06mg
(0%)
Vitamin K (%DV)102.5μg
(128%)
87.13μg
(109%)
48.18μg
(60%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
9.9mg
(2%)
8.42mg
(2%)
4.65mg
(1%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin2312μg1965.2μg1086.64μg
Minerals
Calcium (%DV)33mg
(3%)
28.05mg
(3%)
15.51mg
(2%)
Copper (%DV)0.048mg
(2%)
0.041mg
(2%)
0.023mg
(1%)
Iron (%DV)0.97mg
(5%)
0.82mg
(5%)
0.46mg
(3%)
Potassium (%DV)247mg
(7%)
209.95mg
(6%)
116.09mg
(3%)
Phosphorus (%DV)30mg
(3%)
25.5mg
(3%)
14.1mg
(1%)
Magnesium (%DV)14mg
(4%)
11.9mg
(3%)
6.58mg
(2%)
Manganese (%DV)0.155mg
(8%)
0.132mg
(7%)
0.073mg
(4%)
Sodium (%DV)8mg
(0%)
7mg
(0%)
4mg
(0%)
Selenium (%DV)0.4μg
(1%)
0.34μg
(0%)
0.19μg
(0%)
Zinc (%DV)0.23mg
(2%)
0.2mg
(1%)
0.11mg
(1%)
Carbs and Sugars
Starch0g0g0g
Sucrose0g0g0g
Glucose0.39g0.33g0.18g
Fructose0.8g0.68g0.38g
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 3s113mg96mg53mg
18D3 Linolenic113mg96mg53mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s47mg40mg22mg
18D247mg40mg22mg
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%)
18mg
(3%)
10mg
(1%)
Isoleucine
(%RDI)
45mg
(3%)
38mg
(3%)
21mg
(2%)
Leucine
(%RDI)
76mg
(3%)
65mg
(2%)
36mg
(1%)
Lysine
(%RDI)
64mg
(3%)
54mg
(3%)
30mg
(1%)
Methionine
(%RDI)
15mg
(2%)
13mg
(2%)
7mg
(1%)
Phenylalanine
(%RDI)
65mg
(7%)
55mg
(6%)
31mg
(4%)
Threonine
(%RDI)
43mg
(4%)
37mg
(4%)
20mg
(2%)
Tryptophan
(%RDI)
10mg
(4%)
9mg
(3%)
5mg
(2%)
Valine
(%RDI)
55mg
(3%)
47mg
(3%)
26mg
(1%)
More Amino Acids
Arginine54mg46mg25mg
Alanine56mg48mg26mg
Aspartic Acid139mg118mg65mg
Cystine
(%RDI)
6mg
(2%)
5mg
(2%)
3mg
(1%)
Glutamic Acid178mg151mg84mg
Glycine49mg42mg23mg
Proline45mg38mg21mg
Serine50mg43mg24mg
Tyrosine
(%RDI)
25mg
(3%)
21mg
(2%)
12mg
(1%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.58g0.49g0.27g
Water94.61g80.42g44.47g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
0.85%0.7%0.4%
Percent Water94.6%80.4%44.5%
Protein to Carb Ratio (g/g)0.360.360.4

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.