Comparing Nutrients in 100 grams BeetsVS Boiled Beets

Macros Ratio

Protein Fat Carbs

Beets

14%

83%

Boiled Beets

14%

83%

100 g ▼

Macro Nutrients

Beetsvs Boiled Beets

1.5%43kcal

Energy

1.5%44kcal

43 kcalvs44 kcal

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

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0.18%0.17g

Fat

0.19%0.18g

0.17 gvs0.18 g

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

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0.084%0.027g

Saturated Fat

0.088%0.028g

0.027 gvs0.028 g

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

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0.31%0.005g

Omega 3

0.31%0.005g

0.005 gvs0.005 g

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

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0.32%0.055g

Omega 6

0.34%0.058g

0.055 gvs0.058 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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7.35%9.56g

Carbohydrate

7.66%9.96g

9.56 gvs9.96 g

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

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9.32%6.76g

Sugars

11%7.96g

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

6.76 gvs7.96 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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7.37%2.8g

Fiber

5.26%2g

2.8 gvs2 g

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

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2.88%1.6g

Protein

3%1.68g

1.6 gvs1.68 g

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

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Vitamins

Beetsvs Boiled Beets

0.22%2μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

2 μgvs2 μg

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

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2.6%0.031mg

Vitamin B1

2.25%0.027mg

Thiamine

0.031 mgvs0.027 mg

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

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3.08%0.04mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.04 mgvs0.04 mg

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

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2.1%0.33mg

Vitamin B3

2.07%0.33mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs0.33 mg

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

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3.1%0.16mg

Vitamin B5

2.9%0.15mg

Pantothenic acid

0.16 mgvs0.15 mg

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

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5.15%0.067mg

Vitamin B6

5.15%0.067mg

Pyridoxine

0.067 mgvs0.067 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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27.3%109μg

Vitamin B9

20%80μg

Folates and Folic Acid

109 μgvs80 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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5.44%4.9mg

Vitamin C

4%3.6mg

Ascorbic acid

4.9 mgvs3.6 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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0.27%0.04mg

Vitamin E

0.27%0.04mg

Tocopherols and Tocotrienols

0.04 mgvs0.04 mg

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

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0.17%0.2μg

Vitamin K

0.17%0.2μg

Phytomenadione or phylloquinone

0.2 μgvs0.2 μg

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

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Minerals

Beetsvs Boiled Beets

1.6%16mg

Calcium

1.6%16mg

16 mgvs16 mg

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

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8.33%0.075mg

Copper

8.22%0.074mg

0.075 mgvs0.074 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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10%0.8mg

Iron

9.88%0.79mg

0.8 mgvs0.79 mg

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

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5.48%23mg

Magnesium

5.48%23mg

23 mgvs23 mg

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

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14.3%0.33mg

Manganese

14%0.33mg

0.33 mgvs0.33 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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5.7%40mg

Phosphorus

5.43%38mg

40 mgvs38 mg

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

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9.56%325mg

Potassium

8.97%305mg

325 mgvs305 mg

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

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1.27%0.7μg

Selenium

1.27%0.7μg

0.7 μgvs0.7 μg

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

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5.2%78mg

Sodium

5.13%77mg

78 mgvs77 mg

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

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3.2%0.35mg

Zinc

3.2%0.35mg

0.35 mgvs0.35 mg

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

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2.37%87.6g

Water

2.35%87g

87.6 gvs87 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Raw Beets as well as Boiled and Drained Beets have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

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Comparing Nutrients in 100 grams BeetsVS Boiled Beets

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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