Nutrients in 500 calories of Beets

Raw Beets (Beta vulgaris), also known as Beetroot.

Weight per 500 Calories

Beets

1163g

Raw Beets has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

83%

500 kcal ▼

Macro Nutrients

Beets

Energy500 kcal

17.2%

Raw Beets have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.98 g

2.04%

Raw Beets have 1.9767441860465 g of Fat per 500 calories, which is 2.04% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.31 g

0.98%

Raw Beets have 0.31395348837209 g of Saturated Fat per 500 calories, which is 0.98% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.058 g

3.63%

Raw Beets have 0.058139534883721 g of Omega 3 per 500 calories, which is 3.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.64 g

3.76%

Raw Beets have 0.63953488372093 g of Omega 6 per 500 calories, which is 3.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Beets have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate111 g

85.5%

Raw Beets have 111.16279069767 g of Carbohydrate per 500 calories, which is 85.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars78.6 g

108%

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

Raw Beets have 78.604651162791 g of Sugars per 500 calories, which is 108% 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

Fiber32.6 g

85.7%

Raw Beets have 32.558139534884 g of Fiber per 500 calories, which is 85.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18.7 g

33.4%

Raw Beets have 18.720930232558 g of Protein per 500 calories, which is 33.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Beets

Vitamin A23.3 μg

2.6%

RAE, retinol activity equivalents

Raw Beets have 23.255813953488 μg of Vitamin A per 500 calories, which is 2.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

30%

Thiamine

Raw Beets have 0.36046511627907 mg of Vitamin B1 per 500 calories, which is 30% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.47 mg

35.8%

Riboflavin

Raw Beets have 0.46511627906977 mg of Vitamin B2 per 500 calories, which is 35.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.9 mg

24.3%

Niacin, nicotinic acid, niacinamide

Raw Beets have 3.8837209302326 mg of Vitamin B3 per 500 calories, which is 24.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.8 mg

36%

Pantothenic acid

Raw Beets have 1.8023255813953 mg of Vitamin B5 per 500 calories, which is 36% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.78 mg

60%

Pyridoxine

Raw Beets have 0.77906976744186 mg of Vitamin B6 per 500 calories, which is 60% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91267 μg

317%

Folates and Folic Acid

Raw Beets have 1267.4418604651 μg of Vitamin B9 per 500 calories, which is 317% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Beets have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C57 mg

63.3%

Ascorbic acid

Raw Beets have 56.976744186047 mg of Vitamin C per 500 calories, which is 63.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Beets have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.47 mg

3.1%

Tocopherols and Tocotrienols

Raw Beets have 0.46511627906977 mg of Vitamin E per 500 calories, which is 3.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.33 μg

1.94%

Phytomenadione or phylloquinone

Raw Beets have 2.3255813953488 μg of Vitamin K per 500 calories, which is 1.94% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Beets

Calcium186 mg

18.6%

Raw Beets have 186.04651162791 mg of Calcium per 500 calories, which is 18.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.87 mg

97%

Raw Beets have 0.87209302325581 mg of Copper per 500 calories, which is 97% 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

Iron9.3 mg

116%

Raw Beets have 9.3023255813953 mg of Iron per 500 calories, which is 116% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium267 mg

63.7%

Raw Beets have 267.44186046512 mg of Magnesium per 500 calories, which is 63.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.83 mg

166%

Raw Beets have 3.8255813953488 mg of Manganese per 500 calories, which is 166% 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

Phosphorus465 mg

66.4%

Raw Beets have 465.11627906977 mg of Phosphorus per 500 calories, which is 66.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3779 mg

111%

Raw Beets have 3779.0697674419 mg of Potassium per 500 calories, which is 111% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.14 μg

14.8%

Raw Beets have 8.1395348837209 μg of Selenium per 500 calories, which is 14.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium907 mg

60.5%

Raw Beets have 906.97674418605 mg of Sodium per 500 calories, which is 60.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.07 mg

37%

Raw Beets have 4.0697674418605 mg of Zinc per 500 calories, which is 37% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1018 g

27.5%

Raw Beets have 1018.3720930233 g of Water per 500 calories, which is 27.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Beets:

500 calories of Beets has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It also has some Vitamin A and Vitamin E.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Beets:

500 calories of Beets has outstanding amounts of Copper, Iron, Manganese and Potassium.
It is an excellent source of Magnesium, Phosphorus, Sodium and Zinc.
It also has a good amount of Calcium and Selenium.

Macronutrients in 500 calories of Raw Beets:

500 calories of Beets has outstanding amounts of Carbohydrate, Sugars and Fiber.
It is an excellent source of Protein.
It also has some Omega 3 and Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Raw Beets with:

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

Food Info

Nutrients in 500 calories of Beets

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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