Nutrients in 14 ounces of Beets

Raw Beets (Beta vulgaris), also known as Beetroot.

Macros Ratio

Protein Fat Carbs

14%

83%

14 oz ▼

Macro Nutrients

Beets

Energy171 kcal

5.9%

Raw Beets have 170.66399 kcal of Energy per 14 ounces, which is 5.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.67 g

0.7%

Raw Beets have 0.6747181 g of Fat per 14 ounces, which is 0.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.33%

Raw Beets have 0.10716111 g of Saturated Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.02 g

1.24%

Raw Beets have 0.01984465 g of Omega 3 per 14 ounces, which is 1.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.3%

Raw Beets have 0.21829115 g of Omega 6 per 14 ounces, which is 1.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Beets 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

Carbohydrate38 g

29%

Raw Beets have 37.9429708 g of Carbohydrate per 14 ounces, which is 29% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars27 g

37%

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

Raw Beets have 26.8299668 g of Sugars per 14 ounces, which is 37% 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

Fiber11 g

29.2%

Raw Beets have 11.113004 g of Fiber per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.4 g

11.4%

Raw Beets have 6.3899773 g of Protein per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Beets

Vitamin A7.94 μg

0.88%

RAE, retinol activity equivalents

Raw Beets have 7.93786 μg of Vitamin A per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg

10.3%

Thiamine

Raw Beets have 0.12303683 mg of Vitamin B1 per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.2%

Riboflavin

Raw Beets have 0.1587572 mg of Vitamin B2 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.33 mg

8.3%

Niacin, nicotinic acid, niacinamide

Raw Beets have 1.32562262 mg of Vitamin B3 per 14 ounces, which is 8.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.62 mg

12.3%

Pantothenic acid

Raw Beets have 0.61518415 mg of Vitamin B5 per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

20.5%

Pyridoxine

Raw Beets have 0.26591831 mg of Vitamin B6 per 14 ounces, which is 20.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9433 μg

108%

Folates and Folic Acid

Raw Beets have 432.61337 μg of Vitamin B9 per 14 ounces, which is 108% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Beets 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 C19.4 mg

21.6%

Ascorbic acid

Raw Beets have 19.447757 mg of Vitamin C per 14 ounces, which is 21.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Beets 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 E0.16 mg

1.06%

Tocopherols and Tocotrienols

Raw Beets have 0.1587572 mg of Vitamin E per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.79 μg

0.66%

Phytomenadione or phylloquinone

Raw Beets have 0.793786 μg of Vitamin K per 14 ounces, which is 0.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Beets

Calcium63.5 mg

6.35%

Raw Beets have 63.50288 mg of Calcium per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33%

Raw Beets have 0.29766975 mg of Copper per 14 ounces, which is 33% 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

Iron3.18 mg

39.7%

Raw Beets have 3.175144 mg of Iron per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.7%

Raw Beets have 91.28539 mg of Magnesium per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56.8%

Raw Beets have 1.30577797 mg of Manganese per 14 ounces, which is 56.8% 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

Phosphorus159 mg

22.7%

Raw Beets have 158.7572 mg of Phosphorus per 14 ounces, which is 22.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1290 mg

38%

Raw Beets have 1289.90225 mg of Potassium per 14 ounces, which is 38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Beets have 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium310 mg

20.6%

Raw Beets have 309.57654 mg of Sodium per 14 ounces, which is 20.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

12.6%

Raw Beets have 1.3891255 mg of Zinc per 14 ounces, which is 12.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water348 g

9.4%

Raw Beets have 347.5988894 g of Water per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Beets:

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

Minerals in 14 ounces of Raw Beets:

14 ounces of Beets is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Sodium.
It has a good amount of Zinc.
It also has some Calcium and Selenium.

Macronutrients in 14 ounces of Raw Beets:

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

Compare Raw Beets with:

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

Food Info

Nutrients in 14 ounces of Beets

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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