Comparing Nutrients in 1 kilogram Boiled Beets VS Beets

Macros Ratio

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

Macro Nutrients

	Boiled Beets	Beets	Recommended Dietary Allowance
Energy	15% 440kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	73.5% 96g	130g per day for Men 19-50 years
Sugars	110% 79.6g	93% 67.6g	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	52.6% 20g	73.7% 28g	38g per day for Men 19-50 years
Protein	30% 17g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Beets	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	51.5% 0.67mg	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	200% 800μg	273% 1090μg	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	40% 36mg	54.4% 49mg	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	2.67% 0.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Beets	Recommended Dietary Allowance
Calcium	16% 160mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	83.3% 0.75mg	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	99% 7.9mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	143% 3.3mg	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	54.3% 380mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	89.7% 3050mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.5% 871g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets VS Beets per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Beets versus 1 kg of Beets to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Beets vs Beets:

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

Comparing minerals per 1 kilogram for Boiled Beets vs Beets:

• Both Boiled and Drained Beets and Raw Beets have similar amounts of minerals per 1 kg
• Both Boiled Beets and Beets contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per one kilogram.
• Both Boiled and Drained Beets as well as Raw Beets lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Beets contains 1.4 times more Fiber than Boiled and Drained Beets.
• Both Boiled Beets and Beets offer comparable quantities of Carbohydrate, Sugars and Protein per one kilogram.
• Both Boiled and Drained Beets as well as Raw Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.