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Nutrients in 7 ounces of Beet Greens

Raw Beet Greens (Beta vulgaris).

Macros Ratio

Protein Fat Carbs
32%
4%
64%
7 oz ▼

Macro Nutrients

Beet Greens
Energy43.7 kcal
1.5%
Raw Beet Greens have 43.65823 kcal of Energy per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.26 g
0.27%
Raw Beet Greens have 0.25798045 g of Fat per 7 ounces, which is 0.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.04 g
0.12%
Raw Beet Greens have 0.0396893 g of Saturated Fat per 7 ounces, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.008 g
0.5%
Raw Beet Greens have 0.00793786 g of Omega 3 per 7 ounces, which is 0.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.081 g
0.48%
Raw Beet Greens have 0.081363065 g of Omega 6 per 7 ounces, which is 0.48% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Beet Greens have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate8.6 g
6.6%
Raw Beet Greens have 8.59273345 g of Carbohydrate per 7 ounces, which is 6.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.99 g
1.37%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Beet Greens have 0.9922325 g of Sugars per 7 ounces, which is 1.37% 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
Fiber7.34 g
19.3%
Raw Beet Greens have 7.3425205 g of Fiber per 7 ounces, which is 19.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.37 g
7.8%
Raw Beet Greens have 4.365823 g of Protein per 7 ounces, which is 7.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Beet Greens
Vitamin A627 μg
69.7%
RAE, retinol activity equivalents
Raw Beet Greens have 627.09094 μg of Vitamin A per 7 ounces, which is 69.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg
16.5%
Thiamine
Raw Beet Greens have 0.1984465 mg of Vitamin B1 per 7 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg
33.6%
Riboflavin
Raw Beet Greens have 0.4365823 mg of Vitamin B2 per 7 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg
4.96%
Niacin, nicotinic acid, niacinamide
Raw Beet Greens have 0.793786 mg of Vitamin B3 per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.5 mg
9.92%
Pantothenic acid
Raw Beet Greens have 0.49611625 mg of Vitamin B5 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg
16%
Pyridoxine
Raw Beet Greens have 0.21035329 mg of Vitamin B6 per 7 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B929.8 μg
7.44%
Folates and Folic Acid
Raw Beet Greens have 29.766975 μg of Vitamin B9 per 7 ounces, which is 7.44% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Beet Greens have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C59.5 mg
66%
Ascorbic acid
Raw Beet Greens have 59.53395 mg of Vitamin C per 7 ounces, which is 66% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Beet Greens have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.98 mg
20%
Tocopherols and Tocotrienols
Raw Beet Greens have 2.9766975 mg of Vitamin E per 7 ounces, which is 20% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K794 μg
661%
Phytomenadione or phylloquinone
Raw Beet Greens have 793.786 μg of Vitamin K per 7 ounces, which is 661% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Beet Greens
Calcium232 mg
23.2%
Raw Beet Greens have 232.182405 mg of Calcium per 7 ounces, which is 23.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.38 mg
42%
Raw Beet Greens have 0.379032815 mg of Copper per 7 ounces, which is 42% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.1 mg
63.8%
Raw Beet Greens have 5.10007505 mg of Iron per 7 ounces, which is 63.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium139 mg
33%
Raw Beet Greens have 138.91255 mg of Magnesium per 7 ounces, which is 33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.78 mg
33.7%
Raw Beet Greens have 0.775925815 mg of Manganese per 7 ounces, which is 33.7% 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
Phosphorus81.4 mg
11.6%
Raw Beet Greens have 81.363065 mg of Phosphorus per 7 ounces, which is 11.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1512 mg
44.5%
Raw Beet Greens have 1512.16233 mg of Potassium per 7 ounces, which is 44.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.25%
Raw Beet Greens have 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium448 mg
30%
Raw Beet Greens have 448.48909 mg of Sodium per 7 ounces, which is 30% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.75 mg
6.86%
Raw Beet Greens have 0.7540967 mg of Zinc per 7 ounces, which is 6.86% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water181 g
4.9%
Raw Beet Greens have 180.6260043 g of Water per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Beet Greens:
Minerals in 7 ounces of Raw Beet Greens:
Macronutrients in 7 ounces of Raw Beet Greens:



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