Comparing Nutrients in 100 calories Beets VS Boiled Beets

Weight per 100 calories

• Beets: 233g
• Boiled Beets: 227g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Beets or Boiled Beets?

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Beets	Boiled Beets	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.73% 0.012g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.2g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	25% 18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	12% 4.55g	38g per day for Men 19-50 years
Protein	6.7% 3.74g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Beets	Boiled Beets	Recommended Dietary Allowance
Vitamin A	0.52% 4.65μg	0.51% 4.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.16% 0.093mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.85% 0.78mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.4% 253μg	45.5% 182μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.7% 11.4mg	9.1% 8.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.62% 0.093mg	0.61% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.47μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Boiled Beets	Recommended Dietary Allowance
Calcium	3.72% 37.2mg	3.64% 36.4mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.3% 1.86mg	22.4% 1.8mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	12.4% 52.3mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	32.2% 0.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.3% 93mg	12.3% 86.4mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	20.4% 693mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	11.7% 175mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	7.23% 0.8mg	11mg per day for Men 19-50 years
Water	5.5% 204g	5.35% 198g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Beets vs Boiled Beets:

• Raw Beets have 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Beets.
• Both Raw Beets and Boiled and Drained Beets have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Raw Beets as well as Boiled and Drained Beets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Beets vs Boiled Beets:

Both Raw Beets and Boiled and Drained Beets have similar amounts of minerals per 100 kcal
• Both Raw Beets and Boiled and Drained Beets have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Beets have 1.4 times more Fiber than Boiled and Drained Beets.
• Both Raw Beets and Boiled and Drained Beets have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Raw Beets as well as Boiled and Drained Beets have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.