Lotus Root (Raw)

Raw Lotus Root V/s Daily Nutrients

• 1kg of Lotus root = 740kcal.
• 1kg of Lotus root = 26g of Protein.
• 65kg of Lotus root = 65g of Total Fat.
• 1.7kg of Lotus root = 300g of Total Carbohydrate.
• 510g of Lotus root = 25g of Dietary Fiber.
• 216g of Lotus root = 95mg of Vitamin C.
• 938g of Lotus root = 1.5mg of Vitamin B1.
• 773g of Lotus root = 1.7mg of Vitamin B2.
• 5kg of Lotus root = 20mg of Vitamin B3.
• 2.7kg of Lotus root = 10mg of Vitamin B5.
• 775kg of Lotus  root = 2mg of Vitamin B6.
• 4.6kg of Lotus root = 600mcgs of Vitamin B9.
• 2.2kg of Lotus root = 1000mg of Calcium.
• 1.8kg of Lotus root = 420mg of Magnesium.
• 1kg of Lotus root = 1000mg of Phosphorus.
• 630g of Lotus root = 3500mg of Potassium.
• 6kg of Lotus root = 2400mg of Sodium.
• 1.2kg of Lotus root = 3mg of Copper.
• 1.6kg of Lotus root = 18mg of Iron.
• 1.9kg of Lotus root = 5mg of Manganese.
• 10kg of Lotus root = 70mcgs of Selenium.
• 3.8kg of Lotus root = 15mg of Zinc.

Health Benefits of Lotus Root (Raw)

Raw Lotus root is an excellent source of Vitamin C and Dietary Fiber. It is a very good source of Vitamin B1, B2, B6, Phosphorus and Potassium and is a good source of Carbohydrate, Calcium, Magnesium, Copper, Iron, Manganese etc.

Lettuce, Red Leaf (Raw)

Raw Lettuce V/s  Daily Nutrients

• 1kg of Lettuce = 160kcal.
• 1kg of Lettuce = 13.3g of Protein.
• 29.5kg of Lettuce = 65g of Total Fat.
• 13.3kg of Lettuce = 300g of Total Carbohydrate.
• 2.8kg of Lettuce = 25g of Dietary Fiber.
• 160g of Lettuce = 12000IU of Vitamin A.
• 15kg of Lettuce = 22.5mg of Vitamin E.
• 57g of Lettuce = 80mcgs of Vitamin K.
• 2.7kg of Lettuce = 95mg of Vitamin C.
• 2.3kg of Lettuce = 1.5mg of Vitamin B1.
• 2.2kg of Lettuce = 1.7mg of Vitamin B2.
• 6.2kg of Lettuce = 20mg of Vitamin B3.
• 6.9kg of Lettuce = 10mg of Vitamin B5.
• 2kg of Lettuce = 2mg of Vitamin B6.
• 1.7kg of Lettuce = 600mcgs of Vitamin B9.
• 3kg of Lettuce = 1000mg of  Calcium.
• 3.5kg of Lettuce = 420mg of Magnesium.
• 3.6kg of Lettuce = 1000mg of Phosphorus.
• 1.9kg of Lettuce = 3500mg of Potassium.
• 9.6kg of Lettuce = 2400mg of Sodium.
• 10.7kg of Lettuce = 3mg of Copper.
• 1.4kg of Lettuce = 18mg of Iron.
• 2.5kg of Lettuce = 5mg of Manganese.
• 4.7kg of Lettuce = 70mcgs of Selenium.
• 7.5kg of Lettuce = 15mg of Zinc.

Health Benefits of Lettuce, Red Leaf (Raw)

Lettuce is an excellent source of vitamin A, vitamin K, folate, and vitamin C. In addition, lettuce is a very good source of dietary fiber, molybdenum, manganese, potassium, and iron. It is also a good source of vitamin B1, vitamin B2, vitamin B6, omega-3 fatty acids, magnesium, calcium, phosphorus, and copper.

Lettuce, Green Leaf (Raw)

Lettuce was first cultivated by ancient Egyptians for oil. Lettuce generally grown as a hardy annual, and it is easily cultivated, although it requires relatively low temperatures to prevent it from quickly flowering.

Lettuce can use either raw or cooked.

To clean lettuce, first remove the outer leaves and with one slice cut off the tips of the lettuce since they tend to be bitter. Chop the remaining lettuce to the desired size and discard the bottom root portion. Rinse and pat dry or use a salad spinner if you have one available to remove the excess water.

Raw Lettuce V/s Daily Nutrients

• 1kg of Lettuce = 150kcal.
• 1kg of Lettuce = 13.6g of Protein.
• 43.3kg of Lettuce = 65g of Total Fat.
• 10.5kg of Lettuce  = 300g of Total Carbohydrate.
• 1.9kg of Lettuce = 25g of Dietary Fiber.
• 100kg of Lettuce = 20g of Saturated Fat.
• 162g of Lettuce = 12000IU of Vitamin A.
• 10.2kg of Lettuce = 22.5mg of Vitamin E.
• 63.3g of Lettuce = 80mcgs of Vitamin K.
• 1kg of Lettuce = 95mg of Vitamin C.
• 2.1kg of Lettuce = 1.5mg of Vitamin B1.
• 2.1kg of Lettuce = 1.7mg of Vitamin B2.
• 5.3kg of Lettuce = 20mg of Vitamin B3.
• 7.5kg of Lettuce = 10mg of Vitamin B5.
• 2.2kg of Lettuce = 2mg of Vitamin B6.
• 1.6kg of Lettuce = 600mcgs of Vitamin B9.
• 2.8kg of Lettuce = 1000mg of Calcium.
• 3.2kg of Lettuce = 420mg of Magnesium.
• 3.4kg of Lettuce = 1000mg of Phosphorus.
• 1.8kg of Lettuce = 3500mg of Potassium.
• 8.6kg of Lettuce = 2400mg of Sodium.
• 10.3kg of Lettuce = 3mg of Copper.
• 2.1kg of Lettuce = 18mg of Iron.
• 2kg of Lettuce = 5mg of Manganese.
• 11.7kg of Lettuce = 70mcgs of Selenium.
• 8.3kg of Lettuce = 15mg of Zinc.

Health Benefits of Lettuce, Green Leaf (Raw)

Lettuce is an excellent source of vitamin A, vitamin K, folate, and vitamin C. In addition, romaine lettuce is a very good source of dietary fiber, molybdenum, manganese, potassium, and iron. It is also a good source of vitamin B1, vitamin B2, vitamin B6, omega-3 fatty acids, magnesium, calcium, phosphorus, and copper.

Leeks (Cooked)

Cut off green tops of leeks and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Cut leeks into 2-inch lengths. Holding the leek sections cut side up, cut lengthwise so that you end up with thin strips, known as the chiffonade cut, slicing until you reach the green portion. Make sure slices are cut very thin to shorten cooking time. Let leeks sit for at least 5 minutes before cooking.

Raw Leeks V/s Daily Nutrients

• 1kg of Leeks = 310kcal.
• 1kg of Leeks = 8.1g of Protein.
• 32.5kg of Leeks = 65g of Total Fat.
• 3.9kg of Leeks = 300g of Total Carbohydrate.
• 2.5kg of Leeks = 25g of Dietary Fiber.
• 74.1kg of Leeks = 20g of Saturated Fat.
• 1.5kg of Leeks = 12000IU of Vitamin A.
• 4.5kg of Leeks = 22.5kg of Vitamin E.
• 315g of Leeks = 80mcgs of Vitamin K.
• 2.3kg of Leeks = 95mg of Vitamin C.
• 5.8kg of Leeks = 1.5mg of Vitamin B1.
• 8.5kg of Leeks = 1.7mg of Vitamin B2.
• 10kg of Leeks = 20mg of Vitamin B3.
• 13.9kg of Leeks = 10mg of Vitamin B5.
• 1.8kg of Leeks = 2mg of Vitamin B6.
• 2.5kg of Leeks = 600mcgs of Vitamin B9.
• 3.3kg of Leeks = 1000mg of Calcium.
• 3kg of Leeks = 420mg of Magnesium.
• 5.9kg of Leeks = 1000mg of Phosphorus.
• 4kg of Leeks = 3500mg of Potassium.
• 24kg of Leeks = 2400mg of Sodium.
• 4.8kg of Leeks = 3mg of Copper.
• 1.6kg of Leeks = 18kg of Iron.
• 2kg of Leeks = 5mg of Manganese.
• 14kg of Leeks = 70mcgs of Selenium.
• 25kg of Leeks = 15mg of Zinc.

Health Benefits of Leeks (Cooked)

Heat 3 tablespoons of broth in 10-12 inch stainless steel skillet until it begins to steam. Add 1 pound of cut leeks. Cover and Healthy Sauté for 4 minutes. Add 2 more tablespoons of broth, reduce heat to medium low, and Healthy Sauté for 3 more minutes uncovered while stirring frequently. Toss with 2 tablespoons of extra virgin olive oil, 1 teaspoon of lemon juice and salt and pepper to taste.