Comparing Nutrients in 14 ounces BeetsVS Boiled Beets

Macros Ratio

Protein Fat Carbs

Beets

14%

83%

Boiled Beets

14%

83%

14 oz ▼

Macro Nutrients

Beetsvs Boiled Beets

5.9%171kcal

Energy

6.02%175kcal

171 kcalvs175 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.7%0.67g

Fat

0.74%0.71g

0.67 gvs0.71 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.33%0.11g

Saturated Fat

0.35%0.11g

0.11 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.24%0.02g

Omega 3

1.24%0.02g

0.02 gvs0.02 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.3%0.22g

Omega 6

1.35%0.23g

0.22 gvs0.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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29%38g

Carbohydrate

30.4%39.5g

38 gvs39.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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37%27g

Sugars

43.6%31.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

27 gvs31.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29.2%11g

Fiber

21%7.94g

11 gvs7.94 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.4%6.4g

Protein

12%6.67g

6.4 gvs6.67 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Beetsvs Boiled Beets

0.88%7.94μg

Vitamin A

0.88%7.94μg

RAE, retinol activity equivalents

7.94 μgvs7.94 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg

Vitamin B1

8.93%0.11mg

Thiamine

0.12 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.16 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.3%1.33mg

Vitamin B3

8.2%1.3mg

Niacin, nicotinic acid, niacinamide

1.33 mgvs1.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.3%0.62mg

Vitamin B5

11.5%0.58mg

Pantothenic acid

0.62 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.5%0.27mg

Vitamin B6

20.5%0.27mg

Pyridoxine

0.27 mgvs0.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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108%433μg

Vitamin B9

79.4%318μg

Folates and Folic Acid

433 μgvs318 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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21.6%19.4mg

Vitamin C

16%14.3mg

Ascorbic acid

19.4 mgvs14.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.06%0.16mg

Vitamin E

1.06%0.16mg

Tocopherols and Tocotrienols

0.16 mgvs0.16 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.66%0.79μg

Vitamin K

0.66%0.79μg

Phytomenadione or phylloquinone

0.79 μgvs0.79 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Beetsvs Boiled Beets

6.35%63.5mg

Calcium

6.35%63.5mg

63.5 mgvs63.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33%0.3mg

Copper

32.6%0.29mg

0.3 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.7%3.18mg

Iron

39%3.14mg

3.18 mgvs3.14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.7%91mg

Magnesium

21.7%91mg

91 mgvs91 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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56.8%1.3mg

Manganese

56.3%1.3mg

1.3 mgvs1.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22.7%159mg

Phosphorus

21.5%151mg

159 mgvs151 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38%1290mg

Potassium

35.6%1211mg

1290 mgvs1211 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg

Selenium

5.05%2.78μg

2.78 μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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20.6%310mg

Sodium

20.4%306mg

310 mgvs306 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.6%1.4mg

Zinc

12.6%1.4mg

1.4 mgvs1.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.4%348g

Water

9.34%346g

348 gvs346 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Beets vs Boiled Beets:

Raw Beets have 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Beets.
Both Raw Beets and Boiled and Drained Beets have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
Both Raw Beets as well as Boiled and Drained Beets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Beets vs Boiled Beets:

Both Raw Beets and Boiled and Drained Beets have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Beets have 1.4 times more Fiber than Boiled and Drained Beets.
Both Raw Beets and Boiled and Drained Beets have similar amounts of Energy, Carbohydrate, Sugars and Protein per 14 oz.
Both Raw Beets as well as Boiled and Drained Beets have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BeetsVS Canned Beets with Liquids and SaltBoiled BeetsVS Canned Beets with Liquids and Salt

Compare Foods

Comparing Nutrients in 14 ounces BeetsVS Boiled Beets

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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