Romaine
Description
Romaine (also cos), a type of lettuce with long, loose leaves, Lactuca sativa longifolia, used primarily in salads. Romaine lettuce provides greater amounts of most nutrients than Iceberg lettuce or Boston lettuce, and is most effective used as roughage in the diet.
Available year-round with peak season November through March.
Caloric Content
| 1 | |
| Calories: | 10 |
| Protein: | .7 gm |
| Carbohydrates: | 1.9 gm |
| Fiber: | .35 gm |
| Total fats: | .11 gm |
| Saturated fats: | .014 gm |
| Unsaturated fats: | .063 gm |
| Cholesterol: | 0 mg |
1. 1 cup, 55 grams
Vitamin Content
| 1 | USRDA | |
| Vitamin A: | - | 5000 IU |
| Thiamine: | - | 1.7 mg |
| Vitamin B-2: | - | 1.7 mg |
| Vitamin B-6: | - | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | - | 20 mg |
| Pantothenic Acid: | - | 10 mg |
| Folic acid: | - | 400 mcg |
| Vitamin C: | - | 60 mg |
| Vitamin E: | - | 30 IU |
1. 1 cup, 55 grams
Mineral Content
| 1 | USRDA | |
| Calcium: | - | 1000 mg |
| Copper: | - | 2 mg |
| Iron: | - | 18 mg |
| Magnesium: | - | 400 mg |
| Manganese: | - | n/a mg |
| Phosphorus: | - | 1000 mg |
| Potassium: | - | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | - | n/a mg |
| Zinc: | - | 15 mg |
1. 1 cup, 55 grams
Amino Acid Content
| 1 | |
| Tryptophan: | .006 gm |
| Threonine: | .042 gm |
| Isoleucine: | .058 gm |
| Leucine: | .054 gm |
| Lysine: | .058 gm |
| Methionine: | .012 gm |
| Cysteine: | .010 gm |
| Phenylalanine: | .038 gm |
| Tyrosine: | .022 gm |
| Valine: | .048 gm |
| Arginine: | .050 gm |
| Histidine: | .016 gm |
| Alanine: | .040 gm |
| Aspartic acid: | .100 gm |
| Glutamic acid: | .128 gm |
| Glycine: | .040 gm |
| Proline: | .034 gm |
| Serine: | .028 gm |
1. 1 cup, 55 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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