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Garden Salad - Iceberg

Instructions
1) Combine ingredients. Serve with olive oil or salad dressing. NOTE1: Olive oil and red wine vinegar always makes an excellent dressing.

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Lettuce, raw, iceberg (includes crisphead types)	1 head, small	81 g	11
2	Tomatoes, year round average, raw, ripe, red	2 plum tomato	31 g	5.6
3	Onions, green, raw	1 whole	3.75 g	1.2
4	Cucumber, raw, with peel	0.5 cucumber	37.62 g	5.6
5	Sliced bell peppers	4 ounce	28.35 g	7.4
6	Celery, raw	1 stalk, medium	10 g	1.4
7	Mushrooms, raw, white	4 ounce	28.35 g	6.2
8	Salad dressing, regular, ranch dressing	4 tablespoon	15 g	65

Summary
Number of servings	4
Weight of ingredients	940 g
Final weight ⓘ
Serving size	235 g

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Garden Salad - Iceberg

Nutrition Facts

Portion Size	235 g

Amount Per Portion	103
Calories

% Daily Value *

Total Fat 7g	9 %

Saturated Fat 1.1g	6 %

Cholesterol 3.9mg	1 %

Sodium 156mg	7 %

Total Carbohydrate 9.1g	3 %

Dietary Fiber 2.4g	9 %

Sugar 4.7g

Protein 2.7g	5 %

Vitamin D 0.1mcg **	0 %

Calcium 38mg	3 %

Iron 0.9mg	5 %

Potassium 379mg **	8 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Calories by source

Fat (62.38%)

Protein (10.89%)

Carbs (26.73%)

Garden Salad - Iceberg nutrition facts and analysis per 235 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	41.48 mcg	5 %
Carotene, alpha	38.69 mcg
Carotene, beta	449.84 mcg
Cryptoxanthin, beta	9.93 mcg
Lutein + zeaxanthin	345.24 mcg
Lycopene	797.63 mcg
Retinol	1.95 mcg
Thiamin [Vitamin B1]	0.083 mg	7 %
Riboflavin [Vitamin B2]	0.174 mg	13 %
Niacin [Vitamin B3]	1.404 mg	9 %
Pantothenic acid [Vitamin B5]	0.689 mg	14 %
Vitamin B6	0.116 mg	7 %
Vitamin B12 [Cobalamin]	0.04 mcg	2 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	42.19 mcg	11 %
Folate, food	42.19 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	51.2 mg	57 %
Vitamin D	0.07 mcg	0 %
Vitamin D2	0.06 mcg
Vitamin D3	0.01 mcg
Vitamin E (alpha-tocopherol)	0.71 mg	5 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.71 mg
Tocopherol, beta	0.06 mg
Tocopherol, delta	1.32 mg
Tocopherol, gamma	4.67 mg
Tocotrienol, alpha	0.04 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	59.2 mcg	49 %
Vitamin K1 [Phylloquinone]	58.9 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0.3 mcg
Betaine	2.9 mg
Choline	20.4 mg	4 %

Minerals
Nutrient	Amount	DV
Calcium	38 mg	3 %
Copper	0.15 mg	17 %
Fluoride	1.6 mcg
Iron	0.87 mg	5 %
Magnesium	19.12 mg	5 %
Manganese	0.194 mg	8 %
Phosphorus	88.74 mg	7 %
Potassium	379.09 mg	8 %
Selenium	3.42 mcg	6 %
Sodium	155.57 mg	7 %
Zinc	0.45 mg	4 %

Proteins and Amino acids
Protein by amino acid Alanine (3.50%) Arginine (2.20%) Aspartic acid (8.29%) Glutamic acid (17.38%) Glycine (2.00%) Histidine (1.20%) Isoleucine (2.00%) Leucine (2.80%) Lysine (2.60%) Methionine (0.70%) Phenylalanine (2.20%) Proline (1.60%) Serine (2.40%) Threonine (2.50%) Tryptophan (0.80%) Tyrosine (1.00%) Valine (3.80%) Unspecified (42.66%)
Nutrient	Amount	DV
Protein	2.71 g	5 %
Alanine	0.095 g
Arginine	0.06 g
Aspartic acid	0.225 g
Cystine	0.012 g
Glutamic acid	0.471 g
Glycine	0.055 g
Histidine	0.032 g	3 %
Hydroxyproline	0 g
Isoleucine	0.053 g	3 %
Leucine	0.076 g	2 %
Lysine	0.071 g	2 %
Methionine	0.018 g
Phenylalanine	0.06 g
Proline	0.043 g
Serine	0.065 g
Threonine	0.067 g	4 %
Tryptophan	0.022 g	5 %
Tyrosine	0.027 g
Valine	0.102 g	5 %
Phenylalanine + Tyrosine	0.087 g	3 %
Methionine + Cysteine	0.03 g	2 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	9.13 g	3 %
Fiber	2.44 g	9 %
Starch	0.4 g
Sugars	4.65 g
Fructose	1.75 g
Galactose	0.05 g
Glucose	2 g
Lactose	0.2 g
Maltose	0 g
Sucrose	0.34 g
Net carbs	6.69 g

Fats and Fatty Acids

Fatty acid by type

Saturated (17.00%)

Monounsaturated (21.00%)

Polyunsaturated (62.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.49 g	3.34 g	6.81

Nutrient

Amount

9 %

6 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Docosenoic cis acid

Docosenoic trans acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-hexadecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Eicosadienoic n-3 acid

Eicosadienoic n-6 acid

Octadecadienoic CLAs acid

Trans-octadecadienoic acid

Trans-octadecatrienoic acid

Uncosapentaenoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	0 mg
Campesterol	0.57 mg
Cholesterol	3.9 mg	1 %
Phytosterols	16.14 mg
Stigmasterol	0 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	1.27 g
Caffeine	0 mg
Theobromine	0 mg
Water	188.57 g

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Garden Salad - Iceberg recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Garden Salad - Iceberg

Garden Salad - Iceberg

Calories by source

Garden Salad - Iceberg nutrition facts and analysis per 235 g

Protein by amino acid

Fatty acid by type