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Nutrients in 300 calories of Canned Beets

Canned Beets, Solids, also known as Beetroot.

Weight per 300 Calories

Canned Beets
968g

Canned Beets, Solids has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
11%
4%
85%
300 kcal ▼

Macro Nutrients

Canned Beets
Energy300 kcal
10.3%
Canned Beets, Solids have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.35 g
1.4%
Canned Beets, Solids have 1.3548387096774 g of Fat per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.21 g
0.67%
Canned Beets, Solids have 0.21290322580645 g of Saturated Fat per 300 calories, which is 0.67% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.039 g
2.4%
Canned Beets, Solids have 0.038709677419355 g of Omega 3 per 300 calories, which is 2.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.44 g
2.56%
Canned Beets, Solids have 0.43548387096774 g of Omega 6 per 300 calories, which is 2.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Canned Beets, Solids have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate69.8 g
53.7%
Canned Beets, Solids have 69.774193548387 g of Carbohydrate per 300 calories, which is 53.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars53.3 g
73.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Beets, Solids have 53.322580645161 g of Sugars per 300 calories, which is 73.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber17.4 g
46%
Canned Beets, Solids have 17.41935483871 g of Fiber per 300 calories, which is 46% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8.8 g
15.7%
Canned Beets, Solids have 8.8064516129032 g of Protein per 300 calories, which is 15.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Beets
Vitamin A9.68 μg
1.08%
RAE, retinol activity equivalents
Canned Beets, Solids have 9.6774193548387 μg of Vitamin A per 300 calories, which is 1.08% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.097 mg
8.06%
Thiamine
Canned Beets, Solids have 0.096774193548387 mg of Vitamin B1 per 300 calories, which is 8.06% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg
29.8%
Riboflavin
Canned Beets, Solids have 0.38709677419355 mg of Vitamin B2 per 300 calories, which is 29.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg
9.5%
Niacin, nicotinic acid, niacinamide
Canned Beets, Solids have 1.5193548387097 mg of Vitamin B3 per 300 calories, which is 9.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg
30%
Pantothenic acid
Canned Beets, Solids have 1.5096774193548 mg of Vitamin B5 per 300 calories, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.55 mg
42.4%
Pyridoxine
Canned Beets, Solids have 0.55161290322581 mg of Vitamin B6 per 300 calories, which is 42.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9290 μg
72.6%
Folates and Folic Acid
Canned Beets, Solids have 290.32258064516 μg of Vitamin B9 per 300 calories, which is 72.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Beets, Solids have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C39.7 mg
44%
Ascorbic acid
Canned Beets, Solids have 39.677419354839 mg of Vitamin C per 300 calories, which is 44% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Beets, Solids have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.29 mg
1.94%
Tocopherols and Tocotrienols
Canned Beets, Solids have 0.29032258064516 mg of Vitamin E per 300 calories, which is 1.94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.94 μg
1.6%
Phytomenadione or phylloquinone
Canned Beets, Solids have 1.9354838709677 μg of Vitamin K per 300 calories, which is 1.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Beets
Calcium145 mg
14.5%
Canned Beets, Solids have 145.16129032258 mg of Calcium per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.57 mg
63.4%
Canned Beets, Solids have 0.57096774193548 mg of Copper per 300 calories, which is 63.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride255 μg
6.36%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Canned Beets, Solids have 254.51612903226 μg of Fluoride per 300 calories, which is 6.36% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron17.6 mg
220%
Canned Beets, Solids have 17.612903225806 mg of Iron per 300 calories, which is 220% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium165 mg
39%
Canned Beets, Solids have 164.51612903226 mg of Magnesium per 300 calories, which is 39% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.78 mg
121%
Canned Beets, Solids have 2.7774193548387 mg of Manganese per 300 calories, which is 121% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus165 mg
23.5%
Canned Beets, Solids have 164.51612903226 mg of Phosphorus per 300 calories, which is 23.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1432 mg
42%
Canned Beets, Solids have 1432.2580645161 mg of Potassium per 300 calories, which is 42% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.84 μg
8.8%
Canned Beets, Solids have 4.8387096774194 μg of Selenium per 300 calories, which is 8.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1877 mg
125%
Canned Beets, Solids have 1877.4193548387 mg of Sodium per 300 calories, which is 125% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.03 mg
18.5%
Canned Beets, Solids have 2.0322580645161 mg of Zinc per 300 calories, which is 18.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water880 g
23.8%
Canned Beets, Solids have 880.25806451613 g of Water per 300 calories, which is 23.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Canned Beets, Solids:
Minerals in 300 calories of Canned Beets, Solids:
Macronutrients in 300 calories of Canned Beets, Solids:



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