Nutritional values and comparisons " Lettuce"

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N2TORTS

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Here is insight to some of the varieties of lettuce.....:shy:
One cup of RED LEAF LETTUCE
Calories 4 %
Protein 0.37g
Sugars 0.13g
Dietary Fiber 0.3g 1%
Total Carbohydrate 0.63g 0%
Sodium 7mg 0%
Potassium 52mg
Vitamin A 42%
Vitamin C 2%
Calcium 1%
Iron 2%

One cup of ROMAINE LETTUCE
8 calories
0.58 gram protein
1 gram fiber
16 mg calcium
116 mg potassium
11.3 mg vitamin C
64 mcg folate
48.2 mcg vitamin K
1637 mcg beta carotene
1087 mcg of lutein + zeaxanthin.



One cup of ICEBERG LETTCE:
8 calories
0.5 gram protein
0.7 gram fiber
10 mg calcium
78 mg potassium
1.5 mg vitamin C
16 mcg folate
13.3 mcg of vitamin K
164 mcg beta carotene
152 mcg of lutein + zeaxanthin



JD~:)
 

Missy

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Hmm, now I am going to look up mustard greens.
 

Yvonne G

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Hm-m...romaine's lookin' pretty good.
 

Zouave

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About.com has some pretty extensive and in depth listings (yeah i was surprised too!) http://nutrition.about.com/od/nutritionalinfoveggies/Nutrition_Information_for_Vegetables.htm

here's the Mustard Greens

Nutrition Information for Mustard Greens:

The following nutrition information is for one serving of mustard greens. That would be about one cup of chopped mustard greens, or 56 grams. This general information is for raw mustard greens.
Macronutrients:

Water: 50.85 g
Calories: 15
Protein: 1.51 g
Carbohydrates: 2.74 g
Fiber: 1.8 g
Sugars: 0.90 g
Total Fat: 0.11 g
Saturated Fat: 0.006 g
Monounsaturated Fat: 0.052 g
Polyunsaturated Fat: 0.021 g
Cholesterol: 0 mg

Micronutrients:

Calcium: 58 mg
Iron: 0.82 mg
Magnesium: 18 mg
Phosphorus: 24 mg
Potassium: 198 mg
Sodium: 14 mg
Zinc: 0.11 mg
Vitamin C: 39.2 mg
Thiamin: 0.045 mg
Riboflavin: 0.062 mg
Niacin: 0.448 mg
Pantothenic Acid: 0.118 mg
Vitamin B6: 0.101 mg
Vitamin B12: 0 mcg
Folate: 105 mcg
Vitamin A: 5880 IU
Vitamin E: 1.13 mcg
Vitamin K: 278.5 mcg

Phytonutrients:

beta Carotene: 3528 mcg
beta Cryptoxanthin: 0 mcg
Lycopene: 0 mcg
Lutein and Zeaxanthin: 5544 mcg
 
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