Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 17 kCal | 1684 kCal | 1% | 5.9% | 9906 g |
| Proteins | 1.23 g | 76 g | 1.6% | 9.4% | 6179 g |
| Fats | 0.3 g | 56 g | 0.5% | 2.9% | 18667 g |
| Carbohydrates | 1.19 g | 219 g | 0.5% | 2.9% | 18403 g |
| Alimentary fiber | 2.1 g | 20 g | 10.5% | 61.8% | 952 g |
| Water | 94.61 g | 2273 g | 4.2% | 24.7% | 2402 g |
| Ash | 0.58 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 436 μg | 900 μg | 48.4% | 284.7% | 206 g |
| beta Carotene | 5.226 mg | 5 mg | 104.5% | 614.7% | 96 g |
| Lutein + Zeaxanthin | 2312 μg | ~ | |||
| Vitamin B1, thiamine | 0.072 mg | 1.5 mg | 4.8% | 28.2% | 2083 g |
| Vitamin B2, riboflavin | 0.067 mg | 1.8 mg | 3.7% | 21.8% | 2687 g |
| Vitamin B4, choline | 9.9 mg | 500 mg | 2% | 11.8% | 5051 g |
| Vitamin B5, pantothenic | 0.142 mg | 5 mg | 2.8% | 16.5% | 3521 g |
| Vitamin B6, pyridoxine | 0.074 mg | 2 mg | 3.7% | 21.8% | 2703 g |
| Vitamin B9, folate | 136 μg | 400 μg | 34% | 200% | 294 g |
| Vitamin C, ascorbic | 4 mg | 90 mg | 4.4% | 25.9% | 2250 g |
| Vitamin E, alpha tocopherol, TE | 0.13 mg | 15 mg | 0.9% | 5.3% | 11538 g |
| gamma Tocopherol | 0.36 mg | ~ | |||
| tocopherol | 0.01 mg | ~ | |||
| Vitamin K, phylloquinone | 102.5 μg | 120 μg | 85.4% | 502.4% | 117 g |
| Vitamin PP, NE | 0.313 mg | 20 mg | 1.6% | 9.4% | 6390 g |
| Betaine | 0.1 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 247 mg | 2500 mg | 9.9% | 58.2% | 1012 g |
| Calcium, Ca | 33 mg | 1000 mg | 3.3% | 19.4% | 3030 g |
| Magnesium, Mg | 14 mg | 400 mg | 3.5% | 20.6% | 2857 g |
| Sodium, Na | 8 mg | 1300 mg | 0.6% | 3.5% | 16250 g |
| Sulfur, S | 12.3 mg | 1000 mg | 1.2% | 7.1% | 8130 g |
| Phosphorus, P | 30 mg | 800 mg | 3.8% | 22.4% | 2667 g |
| Trace Elements | |||||
| Iron, Fe | 0.97 mg | 18 mg | 5.4% | 31.8% | 1856 g |
| Manganese, Mn | 0.155 mg | 2 mg | 7.8% | 45.9% | 1290 g |
| Copper, Cu | 48 μg | 1000 μg | 4.8% | 28.2% | 2083 g |
| Selenium, Se | 0.4 μg | 55 μg | 0.7% | 4.1% | 13750 g |
| Zinc, Zn | 0.23 mg | 12 mg | 1.9% | 11.2% | 5217 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 1.19 g | max 100 г | |||
| Glucose (dextrose) | 0.39 g | ~ | |||
| fructose | 0.8 g | ~ | |||
| Essential Amino Acids | |||||
| Arginine * | 0.054 g | ~ | |||
| valine | 0.055 g | ~ | |||
| Histidine * | 0.021 g | ~ | |||
| Isoleucine | 0.045 g | ~ | |||
| leucine | 0.076 g | ~ | |||
| lysine | 0.064 g | ~ | |||
| methionine | 0.015 g | ~ | |||
| threonine | 0.043 g | ~ | |||
| tryptophan | 0.01 g | ~ | |||
| phenylalanine | 0.065 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.056 g | ~ | |||
| Aspartic acid | 0.139 g | ~ | |||
| glycine | 0.049 g | ~ | |||
| Glutamic acid | 0.178 g | ~ | |||
| Proline | 0.045 g | ~ | |||
| serine | 0.05 g | ~ | |||
| tyrosine | 0.025 g | ~ | |||
| Cysteine | 0.006 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.039 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.035 g | ~ | |||
| 18: 0 Stearin | 0.005 g | ~ | |||
| Monounsaturated fatty acids | 0.012 g | min 16.8 г | 0.1% | 0.6% | |
| 16: 1 Palmitoleic | 0.003 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.009 g | ~ | |||
| Polyunsaturated fatty acids | 0.16 g | from 11.2 to 20.6 | 1.4% | 8.2% | |
| 18: 2 Linoleic | 0.047 g | ~ | |||
| 18: 3 Linolenic | 0.113 g | ~ | |||
| Omega-3 fatty acids | 0.113 g | from 0.9 to 3.7 | 12.6% | 74.1% | |
| Omega-6 fatty acids | 0.047 g | from 4.7 to 16.8 | 1% | 5.9% |
The energy value is 17 kcal.
- NLEA serving = 85 g (14.5 kCal)
- head = 626 g (106.4 kCal)
- cup shredded = 47 g (8 kcal)
- leaf inner = 6 g (1 kCal)
- leaf outer = 28 g (4.8 kCal)
Romano salad (roman salad, romaine) rich in vitamins and minerals such as: vitamin A – 48,4%, beta-carotene – 104,5%, vitamin B9 – 34%, vitamin K – 85,4%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
- Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
Tags: calorie content 17 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Romano salad (Roman salad, romaine), calories, nutrients, useful properties Romano salad (Roman salad, romaine)