Nutrients in 14 ounces of Beet Greens

Raw Beet Greens (Beta vulgaris).

Macros Ratio

Protein Fat Carbs

32%

64%

14 oz ▼

Macro Nutrients

Beet Greens

Energy87.3 kcal

Raw Beet Greens have 87.31646 kcal of Energy per 14 ounces, which is 3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.52 g

0.53%

Raw Beet Greens have 0.5159609 g of Fat per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.079 g

0.25%

Raw Beet Greens have 0.0793786 g of Saturated Fat per 14 ounces, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.016 g

0.99%

Raw Beet Greens have 0.01587572 g of Omega 3 per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.96%

Raw Beet Greens have 0.16272613 g of Omega 6 per 14 ounces, which is 0.96% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Beet Greens have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17 g

13.2%

Raw Beet Greens have 17.1854669 g of Carbohydrate per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2 g

2.74%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Beet Greens have 1.984465 g of Sugars per 14 ounces, which is 2.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber14.7 g

38.6%

Raw Beet Greens have 14.685041 g of Fiber per 14 ounces, which is 38.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.73 g

15.6%

Raw Beet Greens have 8.731646 g of Protein per 14 ounces, which is 15.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Beet Greens

Vitamin A1254 μg

139%

RAE, retinol activity equivalents

Raw Beet Greens have 1254.18188 μg of Vitamin A per 14 ounces, which is 139% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg

33%

Thiamine

Raw Beet Greens have 0.396893 mg of Vitamin B1 per 14 ounces, which is 33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.87 mg

67%

Riboflavin

Raw Beet Greens have 0.8731646 mg of Vitamin B2 per 14 ounces, which is 67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

9.92%

Niacin, nicotinic acid, niacinamide

Raw Beet Greens have 1.587572 mg of Vitamin B3 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.99 mg

20%

Pantothenic acid

Raw Beet Greens have 0.9922325 mg of Vitamin B5 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg

32.4%

Pyridoxine

Raw Beet Greens have 0.42070658 mg of Vitamin B6 per 14 ounces, which is 32.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B959.5 μg

15%

Folates and Folic Acid

Raw Beet Greens have 59.53395 μg of Vitamin B9 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Beet Greens have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C119 mg

132%

Ascorbic acid

Raw Beet Greens have 119.0679 mg of Vitamin C per 14 ounces, which is 132% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Beet Greens have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.95 mg

39.7%

Tocopherols and Tocotrienols

Raw Beet Greens have 5.953395 mg of Vitamin E per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1588 μg

1323%

Phytomenadione or phylloquinone

Raw Beet Greens have 1587.572 μg of Vitamin K per 14 ounces, which is 1323% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Beet Greens

Calcium464 mg

46.4%

Raw Beet Greens have 464.36481 mg of Calcium per 14 ounces, which is 46.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.76 mg

84.2%

Raw Beet Greens have 0.75806563 mg of Copper per 14 ounces, which is 84.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron10.2 mg

128%

Raw Beet Greens have 10.2001501 mg of Iron per 14 ounces, which is 128% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium278 mg

66%

Raw Beet Greens have 277.8251 mg of Magnesium per 14 ounces, which is 66% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.55 mg

67.5%

Raw Beet Greens have 1.55185163 mg of Manganese per 14 ounces, which is 67.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus163 mg

23.2%

Raw Beet Greens have 162.72613 mg of Phosphorus per 14 ounces, which is 23.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3024 mg

89%

Raw Beet Greens have 3024.32466 mg of Potassium per 14 ounces, which is 89% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw Beet Greens have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium897 mg

59.8%

Raw Beet Greens have 896.97818 mg of Sodium per 14 ounces, which is 59.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.7%

Raw Beet Greens have 1.5081934 mg of Zinc per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water361 g

9.76%

Raw Beet Greens have 361.2520086 g of Water per 14 ounces, which is 9.76% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Beet Greens:

14 ounces of Beet Greens has outstanding amounts of Vitamin A, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin E.
It also has a good amount of Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Beet Greens:

14 ounces of Beet Greens has outstanding amounts of Copper, Iron and Potassium.
It is an excellent source of Calcium, Magnesium, Manganese, Phosphorus and Sodium.
It also has a good amount of Zinc.
This vegetable has some Selenium.

Macronutrients in 14 ounces of Raw Beet Greens:

14 ounces of Beet Greens is an excellent source of Fiber.
It has a good amount of Carbohydrate and Protein.
It also has some Sugars.
While 14 ounces of product has trace amounts of Omega 3 and Omega 6, it has no Fat and Saturated Fat.

Compare Raw Beet Greens with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Beet Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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