Mixed Green Salad with Corn
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 52.1 g | 19% |
| Net Carbohydrates | 41.89 g | 17% |
| Sugars | 17.54 g | 50% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 10.21 g | 36% |
| Protein | 11.57 g | 23% |
| Total Fat | 29.63 g | 38% |
| Saturated Fat | 4.31 g | 22% |
| Monounsaturated Fat | 20.37 g | - |
| Polyunsaturated Fat | 3.74 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 3695.16 mcg | 411% |
| Vitamin C | 108.22 mg | 120% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1337.77 mg | 58% |
| Potassium | 1205.77 mg | 26% |
| Calcium | 163.62 mg | 13% |
| Magnesium | 108.76 mg | 26% |
| Iron | 9.02 mg | 50% |
| Zinc | 1.3 mg | 12% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
411%
Vitamin C
120%
Vitamin D
0%
Vitamin E
32%
Vitamin K
39%
Vitamin B1
32%
Vitamin B2
11%
Vitamin B3
23%
Vitamin B5
30%
Vitamin B6
20%
Vitamin B7
-
Vitamin B9
16%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
13%
Iron
50%
Magnesium
26%
Phosphorus
20%
Potassium
26%
Sodium
58%
Zinc
12%
Copper
28%
Manganese
28%
Selenium
3%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
18%
Isoleucine
15%
Valine
17%
Lysine
8%
Tryptophan
10%
Threonine
14%
Phenylalanine
20%
Methionine
16%
Histidine
14%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 466 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 9 min
Jogging
59 min
Cycling
1 h 1 min
Walking
1 h 50 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Mixed Green Salad with Corn, rich in leafy green vegetables, provides essential vitamins such as K and A, folate, minerals, and fiber. These nutrients, including vitamin K for bone protection against osteoporosis and vitamin A for eye health, may support bone and eye health, enhance brain function, and contribute to reducing the risk of various diseases by providing antioxidants. Additionally, lettuce, a common ingredient, is identified as a low FODMAP food with fiber, which observational evidence suggests may be suitable for individuals with Irritable Bowel Syndrome due to its minimal content of fermentable carbohydrates that can exacerbate symptoms.
1. Dark Green Leafy Vegetables : Usda Ars
Source: USDA ARS
Summary: Dark green leafy vegetables are excellent sources of nutrition, providing significant amounts of folate and vitamin K, which are crucial for heart health, bone protection, and preventing inflammatory diseases.
Read More: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables
2. Lettuce: Health Benefits, Nutrients, Preparation, and More
Source: WebMD
Summary: Lettuce is a source of vitamin K, which is essential for strengthening bones, and provides vitamin A, crucial for eye health, with its high water content also contributing to hydration.
Read More: https://www.webmd.com/diet/health-benefits-lettuce
3. The 13 Healthiest Leafy Green Vegetables
Source: Healthline
Summary: Leafy green vegetables offer a rich array of vitamins, minerals, and fiber that can enhance brain health and reduce the risk of various diseases.
Read More: https://www.healthline.com/nutrition/leafy-green-vegetables
4. How Does Lettuce Affect Ibs Symptoms?
Source: Healthline
Summary: Lettuce is identified as a low FODMAP food, containing fiber, making it generally unlikely to provoke symptoms in most individuals with Irritable Bowel Syndrome (IBS).
Read More: https://www.healthline.com/nutrition/lettuce-and-ibs
