Comparing Nutrients in 1 pound BeetsVS Boiled Beets

Macros Ratio

Protein Fat Carbs

Beets

14%

83%

Boiled Beets

14%

83%

1 lb ▼

Macro Nutrients

Beetsvs Boiled Beets

6.73%195kcal

Energy

6.9%200kcal

195 kcalvs200 kcal

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

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0.79%0.77g

Fat

0.84%0.82g

0.77 gvs0.82 g

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

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0.38%0.12g

Saturated Fat

0.4%0.13g

0.12 gvs0.13 g

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

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1.4%0.023g

Omega 3

1.4%0.023g

0.023 gvs0.023 g

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

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1.47%0.25g

Omega 6

1.55%0.26g

0.25 gvs0.26 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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33.4%43.4g

Carbohydrate

34.8%45g

43.4 gvs45 g

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

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42.3%30.7g

Sugars

50%36g

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

30.7 gvs36 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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33.4%12.7g

Fiber

24%9.07g

12.7 gvs9.07 g

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

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13%7.3g

Protein

13.6%7.62g

7.3 gvs7.62 g

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

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Vitamins

Beetsvs Boiled Beets

1%9.07μg

Vitamin A

1%9.07μg

RAE, retinol activity equivalents

9.07 μgvs9.07 μg

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

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11.7%0.14mg

Vitamin B1

10.2%0.12mg

Thiamine

0.14 mgvs0.12 mg

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

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14%0.18mg

Vitamin B2

14%0.18mg

Riboflavin

0.18 mgvs0.18 mg

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

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9.47%1.5mg

Vitamin B3

9.4%1.5mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.5 mg

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

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14%0.7mg

Vitamin B5

13%0.66mg

Pantothenic acid

0.7 mgvs0.66 mg

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

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23.4%0.3mg

Vitamin B6

23.4%0.3mg

Pyridoxine

0.3 mgvs0.3 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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124%494μg

Vitamin B9

91%363μg

Folates and Folic Acid

494 μgvs363 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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24.7%22.2mg

Vitamin C

18%16.3mg

Ascorbic acid

22.2 mgvs16.3 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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1.2%0.18mg

Vitamin E

1.2%0.18mg

Tocopherols and Tocotrienols

0.18 mgvs0.18 mg

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

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0.76%0.91μg

Vitamin K

0.76%0.91μg

Phytomenadione or phylloquinone

0.91 μgvs0.91 μg

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

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Minerals

Beetsvs Boiled Beets

7.26%72.6mg

Calcium

7.26%72.6mg

72.6 mgvs72.6 mg

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

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37.8%0.34mg

Copper

37.3%0.34mg

0.34 mgvs0.34 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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45.4%3.63mg

Iron

44.8%3.6mg

3.63 mgvs3.6 mg

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

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25%104mg

Magnesium

25%104mg

104 mgvs104 mg

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

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65%1.5mg

Manganese

64.3%1.48mg

1.5 mgvs1.48 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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26%181mg

Phosphorus

24.6%172mg

181 mgvs172 mg

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

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43.4%1474mg

Potassium

40.7%1383mg

1474 mgvs1383 mg

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

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5.77%3.18μg

Selenium

5.77%3.18μg

3.18 μgvs3.18 μg

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

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23.6%354mg

Sodium

23.3%349mg

354 mgvs349 mg

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

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14.4%1.6mg

Zinc

14.4%1.6mg

1.6 mgvs1.6 mg

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

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10.7%397g

Water

10.7%395g

397 gvs395 g

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

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Lets compare vitamin content per 1 pound 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 1 lb.
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 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.
Both Raw Beets as well as Boiled and Drained Beets have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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

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Comparing Nutrients in 1 pound BeetsVS Boiled Beets

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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