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Nutrients in 100 calories of Beets

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

Weight per 100 Calories

Beets
233g

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

Macros Ratio

Protein Fat Carbs
14%
3%
83%
100 kcal ▼

Macro Nutrients

Beets
Energy100 kcal
3.45%
Raw Beets have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.4 g
0.41%
Raw Beets have 0.3953488372093 g of Fat per 100 calories, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.063 g
0.2%
Raw Beets have 0.062790697674419 g of Saturated Fat per 100 calories, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.012 g
0.73%
Raw Beets have 0.011627906976744 g of Omega 3 per 100 calories, which is 0.73% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.13 g
0.75%
Raw Beets have 0.12790697674419 g of Omega 6 per 100 calories, which is 0.75% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Beets have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate22.2 g
17%
Raw Beets have 22.232558139535 g of Carbohydrate per 100 calories, which is 17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars15.7 g
21.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Beets have 15.720930232558 g of Sugars per 100 calories, which is 21.7% 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
Fiber6.5 g
17%
Raw Beets have 6.5116279069767 g of Fiber per 100 calories, which is 17% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.74 g
6.7%
Raw Beets have 3.7441860465116 g of Protein per 100 calories, which is 6.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Beets
Vitamin A4.65 μg
0.52%
RAE, retinol activity equivalents
Raw Beets have 4.6511627906977 μg of Vitamin A per 100 calories, which is 0.52% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.072 mg
6%
Thiamine
Raw Beets have 0.072093023255814 mg of Vitamin B1 per 100 calories, which is 6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.093 mg
7.16%
Riboflavin
Raw Beets have 0.093023255813953 mg of Vitamin B2 per 100 calories, which is 7.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.78 mg
4.85%
Niacin, nicotinic acid, niacinamide
Raw Beets have 0.77674418604651 mg of Vitamin B3 per 100 calories, which is 4.85% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.36 mg
7.2%
Pantothenic acid
Raw Beets have 0.36046511627907 mg of Vitamin B5 per 100 calories, which is 7.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg
12%
Pyridoxine
Raw Beets have 0.15581395348837 mg of Vitamin B6 per 100 calories, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9253 μg
63.4%
Folates and Folic Acid
Raw Beets have 253.48837209302 μg of Vitamin B9 per 100 calories, which is 63.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Beets have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C11.4 mg
12.7%
Ascorbic acid
Raw Beets have 11.395348837209 mg of Vitamin C per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Beets have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.093 mg
0.62%
Tocopherols and Tocotrienols
Raw Beets have 0.093023255813953 mg of Vitamin E per 100 calories, which is 0.62% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.47 μg
0.39%
Phytomenadione or phylloquinone
Raw Beets have 0.46511627906977 μg of Vitamin K per 100 calories, which is 0.39% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Beets
Calcium37.2 mg
3.72%
Raw Beets have 37.209302325581 mg of Calcium per 100 calories, which is 3.72% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.17 mg
19.4%
Raw Beets have 0.17441860465116 mg of Copper per 100 calories, which is 19.4% 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
Iron1.86 mg
23.3%
Raw Beets have 1.8604651162791 mg of Iron per 100 calories, which is 23.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium53.5 mg
12.7%
Raw Beets have 53.488372093023 mg of Magnesium per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.77 mg
33.3%
Raw Beets have 0.76511627906977 mg of Manganese per 100 calories, which is 33.3% 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
Phosphorus93 mg
13.3%
Raw Beets have 93.023255813953 mg of Phosphorus per 100 calories, which is 13.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium756 mg
22.2%
Raw Beets have 755.81395348837 mg of Potassium per 100 calories, which is 22.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.63 μg
2.96%
Raw Beets have 1.6279069767442 μg of Selenium per 100 calories, which is 2.96% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium181 mg
12%
Raw Beets have 181.39534883721 mg of Sodium per 100 calories, which is 12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.81 mg
7.4%
Raw Beets have 0.81395348837209 mg of Zinc per 100 calories, which is 7.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water204 g
5.5%
Raw Beets have 203.67441860465 g of Water per 100 calories, which is 5.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Beets:
Minerals in 100 calories of Raw Beets:
Macronutrients in 100 calories of Raw Beets:



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