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Nutritional Data for 100 grams of LETTUCE; ICEBERG (INCLUDES CRISPHEAD TYPES), RAW

Mean value per 100.00 grams edible part;  5.0% refuse 
Portions:  1 LEAF = 20.00 gm, 1 HEAD, 6-IN DIAM = 539.00 gm
12.6% Cals from fat, 30.5% Cals from protein, 56.8% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   13.000     0.4%     0.6%
Protein                 Gms :    1.010     1.6%     2.0%
Total lipid (fat)       Gms :    0.190     0.2%     0.3%
Carbohydrate, by diff.  Gms :    2.090     0.4%     0.6%
Total saturated fat     Gms :    0.025     0.1%     0.1%
Ttl monounsaturated fat Gms :    0.007
Ttl polyunsaturated fat Gms :    0.100
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :    9.000     1.8%     1.8%
Total dietary fiber     Gms :    1.400     5.6%     5.6%
Vitamin A               Re  :   33.000     3.3%     4.1%
Vitamin A               IU  :  330.000
Ascorbic acid           Mg  :    3.900     6.5%     6.5%
Thiamin                 Mg  :    0.046     3.1%     4.2%
Riboflavin              Mg  :    0.030     1.8%     2.3%
Niacin                  Mg  :    0.187     1.0%     1.2%
Vitamin B6              Mg  :    0.040     2.0%     2.5%
Folacin                 Mcg :   56.000    28.0%    31.1%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  158.000     7.9%     7.9%
Calcium                 Mg  :   19.000     2.4%     2.4%
Phosphorus              Mg  :   20.000     2.5%     2.5%
Magnesium               Mg  :    9.000     2.6%     3.2%
Iron                    Mg  :    0.500     5.0%     3.3%
Zinc                    Mg  :    0.220     1.5%     1.8%
Pantothenic acid        Mg  :    0.046     0.9%     0.9%
Copper                  Mg  :    0.028     1.4%     1.4%
Manganese               Mg  :    0.151     4.3%     4.3%
Ash                     Gms :    0.480
Water                   Gms :   95.890
Food energy             KJ  :   53.000
Palmitic acid (16:0)    Gms :    0.022
Stearic acid  (18:0)    Gms :    0.003
Palmitoleic acid(16:1)  Gms :    0.002
Oleic acid      (18:1)  Gms :    0.006
Linoleic acid (18:2/n6) Gms :    0.029     0.5%     0.6%
Linolenic acid(18:3/n3) Gms :    0.071     4.4%     5.9%
Phytosterols            Mg  :   10.000
Histidine               Gms :    0.020     2.1%     2.6%
Isoleucine              Gms :    0.075     9.5%    11.9%
Leucine                 Gms :    0.070     6.3%     8.0%
Lysine                  Gms :    0.075     7.9%     9.9%
Methionine              Gms :    0.014
Cystine                 Gms :    0.014
Methionine+Cystine      Gms :    0.028     2.7%     3.4%
Phenylalanine           Gms :    0.049
Tyrosine                Gms :    0.029
Phenylalanine+Tyrosine  Gms :    0.078     7.0%     8.9%
Threonine               Gms :    0.053     9.6%     6.0%
Tryptophan              Gms :    0.008     2.9%     3.6%
Valine                  Gms :    0.062     7.8%     9.8%
Arginine                Gms :    0.063
Alanine                 Gms :    0.050
Aspartic acid           Gms :    0.127
Glutamic acid           Gms :    0.162
Glycine                 Gms :    0.051
@Y:    0.043
Serine                  Gms :    0.035
Protein Score: 100, 34% ideal. EAA score: 1.31. 
Limiting Amino Acid: Histidine    


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