Comparing Nutrients in 1 pound 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	6.9% 200kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	50% 36g	42.3% 30.7g	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	24% 9.07g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Beets	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	9.47% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	23.4% 0.3mg	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	91% 363μg	124% 494μg	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	18% 16.3mg	24.7% 22.2mg	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	1.2% 0.18mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Beets	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	37.8% 0.34mg	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	44.8% 3.6mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	65% 1.5mg	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	24.6% 172mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets VS Beets per 1 lb

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

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

• 1 lb 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 pound.
• 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 pound.

Comparing minerals per 1 pound for Boiled Beets vs Beets:

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

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• Both Boiled and Drained Beets as well as Raw Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.