Nutrients in 14 ounces of Canned Beets with Liquids

Canned Beets Solids and Liquids, also known as Beetroot.

Macros Ratio

Protein Fat Carbs

11%

87%

14 oz ▼

Macro Nutrients

Canned Beets with Liquids

Energy111 kcal

3.83%

Canned Beets Solids and Liquids have 111.13004 kcal of Energy per 14 ounces, which is 3.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Canned Beets Solids and Liquids have 0.2778251 g of Fat per 14 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.044 g

0.14%

Canned Beets Solids and Liquids have 0.04365823 g of Saturated Fat per 14 ounces, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.008 g

0.5%

Canned Beets Solids and Liquids have 0.00793786 g of Omega 3 per 14 ounces, which is 0.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.091 g

0.54%

Canned Beets Solids and Liquids have 0.09128539 g of Omega 6 per 14 ounces, which is 0.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Canned Beets Solids and Liquids have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate26 g

20%

Canned Beets Solids and Liquids have 26.0758701 g of Carbohydrate per 14 ounces, which is 20% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars21.4 g

29.5%

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

Canned Beets Solids and Liquids have 21.3528434 g of Sugars per 14 ounces, which is 29.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber4.76 g

12.5%

Canned Beets Solids and Liquids have 4.762716 g of Fiber per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.18 g

5.67%

Canned Beets Solids and Liquids have 3.175144 g of Protein per 14 ounces, which is 5.67% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Beets with Liquids

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Canned Beets Solids and Liquids have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.04 mg

3.3%

Thiamine

Canned Beets Solids and Liquids have 0.0396893 mg of Vitamin B1 per 14 ounces, which is 3.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.6%

Riboflavin

Canned Beets Solids and Liquids have 0.15081934 mg of Vitamin B2 per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.6 mg

3.75%

Niacin, nicotinic acid, niacinamide

Canned Beets Solids and Liquids have 0.59930843 mg of Vitamin B3 per 14 ounces, which is 3.75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.6 mg

12%

Pantothenic acid

Canned Beets Solids and Liquids have 0.5953395 mg of Vitamin B5 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.22 mg

16.8%

Pyridoxine

Canned Beets Solids and Liquids have 0.21829115 mg of Vitamin B6 per 14 ounces, which is 16.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9115 μg

28.8%

Folates and Folic Acid

Canned Beets Solids and Liquids have 115.09897 μg of Vitamin B9 per 14 ounces, which is 28.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Canned Beets Solids and Liquids have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C11 mg

12.3%

Ascorbic acid

Canned Beets Solids and Liquids have 11.113004 mg of Vitamin C per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Canned Beets Solids and Liquids have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.12 mg

0.79%

Tocopherols and Tocotrienols

Canned Beets Solids and Liquids have 0.1190679 mg of Vitamin E per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.4 μg

0.33%

Phytomenadione or phylloquinone

Canned Beets Solids and Liquids have 0.396893 μg of Vitamin K per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Beets with Liquids

Calcium51.6 mg

5.16%

Canned Beets Solids and Liquids have 51.59609 mg of Calcium per 14 ounces, which is 5.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

42.8%

Canned Beets Solids and Liquids have 0.38498621 mg of Copper per 14 ounces, which is 42.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron2.5 mg

31.3%

Canned Beets Solids and Liquids have 2.5004259 mg of Iron per 14 ounces, which is 31.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium63.5 mg

15%

Canned Beets Solids and Liquids have 63.50288 mg of Magnesium per 14 ounces, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.96 mg

41.6%

Canned Beets Solids and Liquids have 0.95651213 mg of Manganese per 14 ounces, which is 41.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus63.5 mg

9.07%

Canned Beets Solids and Liquids have 63.50288 mg of Phosphorus per 14 ounces, which is 9.07% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium564 mg

16.6%

Canned Beets Solids and Liquids have 563.58806 mg of Potassium per 14 ounces, which is 16.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.6%

Canned Beets Solids and Liquids have 1.984465 μg of Selenium per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium83.3 mg

5.56%

Canned Beets Solids and Liquids have 83.34753 mg of Sodium per 14 ounces, which is 5.56% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.91 mg

8.3%

Canned Beets Solids and Liquids have 0.9128539 mg of Zinc per 14 ounces, which is 8.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water364 g

9.83%

Canned Beets Solids and Liquids have 363.6333666 g of Water per 14 ounces, which is 9.83% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Canned Beets Solids and Liquids:

14 ounces of Canned Beets with Liquids is an excellent source of Vitamin B9.
It has a good amount of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C.
It also has some Vitamin B1 and Vitamin B3.
While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 14 ounces of Canned Beets Solids and Liquids:

14 ounces of Canned Beets with Liquids is an excellent source of Copper, Iron and Manganese.
It has a good amount of Magnesium, Phosphorus, Potassium and Zinc.
It also has some Calcium, Selenium and Sodium.

Macronutrients in 14 ounces of Canned Beets Solids and Liquids:

14 ounces of Canned Beets with Liquids is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fiber.
It also has some Protein.
It has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Canned Beets Solids and Liquids with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Canned Beets with Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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