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Comparing Nutrients in 500 calories BeetsVS Boiled Beets

Weight per 500 calories

Beets
1163g
Boiled Beets
1136g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Beets or Boiled Beets?

Macros Ratio

Protein Fat Carbs

Beets
14%
3%
83%
Boiled Beets
14%
3%
83%
500 kcal ▼

Macro Nutrients

Beetsvs Boiled Beets
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
2.04%1.98g
Fat
2.1%2.05g
1.98 gvs2.05 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.98%0.31g
Saturated Fat
0.99%0.32g
0.31 gvs0.32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
3.63%0.058g
Omega 3
3.55%0.057g
0.058 gvs0.057 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
3.76%0.64g
Omega 6
3.88%0.66g
0.64 gvs0.66 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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85.5%111g
Carbohydrate
87%113g
111 gvs113 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
108%78.6g
Sugars
125%90g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
78.6 gvs90 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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85.7%32.6g
Fiber
60%22.7g
32.6 gvs22.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
33.4%18.7g
Protein
34%19g
18.7 gvs19 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Beetsvs Boiled Beets
2.6%23.3μg
Vitamin A
2.53%22.7μg
RAE, retinol activity equivalents
23.3 μgvs22.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg
Vitamin B1
25.6%0.31mg
Thiamine
0.36 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.8%0.47mg
Vitamin B2
35%0.45mg
Riboflavin
0.47 mgvs0.45 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.3%3.9mg
Vitamin B3
23.5%3.76mg
Niacin, nicotinic acid, niacinamide
3.9 mgvs3.76 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
36%1.8mg
Vitamin B5
33%1.65mg
Pantothenic acid
1.8 mgvs1.65 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
60%0.78mg
Vitamin B6
58.6%0.76mg
Pyridoxine
0.78 mgvs0.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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317%1267μg
Vitamin B9
227%909μg
Folates and Folic Acid
1267 μgvs909 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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63.3%57mg
Vitamin C
45.5%41mg
Ascorbic acid
57 mgvs41 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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3.1%0.47mg
Vitamin E
3.03%0.45mg
Tocopherols and Tocotrienols
0.47 mgvs0.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.94%2.33μg
Vitamin K
1.9%2.27μg
Phytomenadione or phylloquinone
2.33 μgvs2.27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Beetsvs Boiled Beets
18.6%186mg
Calcium
18%182mg
186 mgvs182 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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97%0.87mg
Copper
93%0.84mg
0.87 mgvs0.84 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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116%9.3mg
Iron
112%8.98mg
9.3 mgvs8.98 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.7%267mg
Magnesium
62.2%261mg
267 mgvs261 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
166%3.83mg
Manganese
161%3.7mg
3.83 mgvs3.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
66.4%465mg
Phosphorus
61.7%432mg
465 mgvs432 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
111%3779mg
Potassium
102%3466mg
3779 mgvs3466 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
14.8%8.14μg
Selenium
14.5%7.95μg
8.14 μgvs7.95 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
60.5%907mg
Sodium
58.3%875mg
907 mgvs875 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
37%4.07mg
Zinc
36%3.98mg
4.07 mgvs3.98 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
27.5%1018g
Water
26.7%989g
1018 gvs989 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Beets vs Boiled Beets:
Comparing minerals per 500 calories for Beets vs Boiled Beets:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

BeetsVS Canned Beets with Liquids and SaltBoiled BeetsVS Canned Beets with Liquids and Salt
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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