Comparing Nutrients in 7 ounces Beets VS 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	2.94% 85.3kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	21.8% 15.8g	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	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Beets	Boiled Beets	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	10.2% 0.13mg	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	54% 216μg	39.7% 159μg	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	11% 9.72mg	7.94% 7.14mg	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	0.53% 0.079mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Boiled Beets	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	16.3% 0.15mg	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	20% 1.6mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	28% 0.65mg	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	11.3% 79.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces 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 7 oz.
• 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 7 oz.

Comparing minerals per 7 ounces for Beets vs Boiled Beets:

Both Raw Beets and Boiled and Drained Beets have similar amounts of minerals per 7 oz
• 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

• 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 7 oz.
• Both Raw Beets as well as Boiled and Drained Beets have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.