How many vitamins in Lettuce, cos or romaine, raw
Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K).
Water-soluble vitamins circulate in the bloodstream and do not get stored as long time.
Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.
The essential vitamins present in Lettuce, cos or romaine, raw are: Vitamin A (8,710 IU), Vitamin B-9 (136 mg) and Vitamin K (102.5 µg).
Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc.
100 grams of Lettuce, cos or romaine, raw contains 8,710 IU of Vitamin A, that’s the 290% of the daily recommended value for an adult.
Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-.
4.0 milligrams of Vitamin C can be found on every 100 grams of Lettuce, cos or romaine, raw, the 7% of the total daily recommended Vitamin C intake.
Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes.
0.13 milligrams of Vitamin E can be found on every 100 grams of Lettuce, cos or romaine, raw, the 1% of the total daily recommended Vitamin E intake.
The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included.
100 grams of Lettuce, cos or romaine, raw contains 102.5 micrograms of Vitamin K, that’s the 128% of the daily recommended value for an adult.
Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids.
100 grams of Lettuce, cos or romaine, raw contains 0.07 milligrams of Vitamin B-1, that’s the 5% of the daily recommended value for an adult.
Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system.
100 grams of Lettuce, cos or romaine, raw contains 0.06 milligrams of Vitamin B-2, that’s the 4% of the daily recommended value for an adult.
Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels.
100 grams of Lettuce, cos or romaine, raw contains 0.31 milligrams of Vitamin B-3, that’s the 2% of the daily recommended value for an adult.
Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis.
0.14 milligrams of Vitamin B5 can be found on every 100 grams of Lettuce, cos or romaine, raw, the 1% of the total daily recommended Vitamin B-5 intake.
Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes.
100 grams of Lettuce, cos or romaine, raw contains 136 micrograms of Vitamin B-9, that’s the 34% of the daily recommended value for an adult.
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Minerals in Lettuce, cos or romaine, raw
The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.
Potassium (247 mg), Calcium (33 mg) and Phosphorus (30 mg) are some of the minerals present in Lettuce, cos or romaine, raw.
This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures.
In 100 grams of Lettuce, cos or romaine, raw, you can find 33 milligrams of calcium. It provides the 3% of the daily recommended value for the average person.
Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport.
100 grams of Lettuce, cos or romaine, raw contains 0.97 milligrams of iron, that’s the 5% of the daily recommended value for one person.
An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart.
247 milligrams of potassium can be found on every 100 grams of Lettuce, cos or romaine, raw, the 5% of the total daily recommended potassium intake.
Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body.
In 100 grams of Lettuce, cos or romaine, raw, you can find 14 milligrams of magnesium. It provides the 4% of the daily recommended value for the average adult.
Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation.
30 milligrams of phosphorus can be found on every 100 grams of Lettuce, cos or romaine, raw, the 3% of the total daily recommended phosphorus intake.
The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension.
100 grams of Lettuce, cos or romaine, raw contains 8 milligrams of sodium, that’s the 1% of the daily recommended value for one person.
Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism.
100 grams of Lettuce, cos or romaine, raw contains 0.23 milligrams of zinc, that’s the 2% of the daily recommended value for one person.
Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production.
0.04 milligrams of copper can be found on every 100 grams of Lettuce, cos or romaine, raw, the 2% of the total daily recommended copper intake.
Manganese mineral is important in the healthy bone structure metabolism and formation -helping to create essential enzymes for building bones- play a key role in the proper functioning of the thyroid gland.
0.15 milligrams of manganese can be found on every 100 grams of Lettuce, cos or romaine, raw, the 8% of the total daily recommended manganese intake.
Selenium is an essential trace mineral that the body needs to stay healthy. Scientists and researchers suggests that Selenium prevent certain cancers such as stomach, colon, bladder, lung, skin, esophagus, and prostate.
In 100 grams of Lettuce, cos or romaine, raw, you can find 0.4 micrograms of selenium. It provides the 1% of the daily recommended value for the average adult.
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Calories in Lettuce, cos or romaine, raw
An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 1% of your total daily needs from 100 grams of Lettuce, cos or romaine, raw (17 calories / 100 grams).
In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.
Fats and Cholesterol
100 grams of Lettuce, cos or romaine, raw have 0.3 gr of total fat, the 0% of your total daily needs.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.
Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.
Saturated Fat
According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.
In 100 grams of Lettuce, cos or romaine, raw you can find the 0% of your total daily needs (0.03 grams of saturated fat).
Monounsaturated fatty acids
0.01 g
Polyunsaturated fatty acids
0.16 g
Data Facts Table of Lettuce, cos or romaine, raw
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
17 kcal |
1 % |
| Total fat |
0.3 g |
0 % |
| Carbohydrates |
3.29 gr |
1 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
8 mg |
1 % |
| Water |
94.61 mg |
94.6 % |
| Protein |
1.23 g |
2 % |
| VITAMINS |
| Vitamin A |
8,710 IU |
290 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
4.0 mg |
7 % |
| Vitamin D |
- |
- |
| Vitamin E |
0.13 mg |
1 % |
| Vitamin K |
102.5 mg |
128 % |
| Vitamin B-1 |
0.07 µg |
5 % |
| Vitamin B-2 |
0.06 mg |
4 % |
| Vitamin B-3 |
0.31 mg |
2 % |
| Vitamin B-5 |
0.14 mg |
1 % |
| Vitamin B-9 |
136 mg |
34 % |
| MINERALS |
| Calcium |
33 mg |
3 % |
| Iron |
0.97 mg |
5 % |
| Potassium |
247 mg |
5 % |
| Phosphorus |
30 mg |
3 % |
| Sodium |
8 mg |
1 % |
| Zinc |
0.23 mg |
2 % |
| Copper |
0.04 mg |
2 % |
| Fluorine |
- |
- |
| Manganese |
0.15 mg |
8 % |
| Selenium |
0.4 µg |
1 % |