Nutrients in 1 pound of Beets

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

Macros Ratio

Protein Fat Carbs

14%

83%

1 lb ▼

Macro Nutrients

Beets

Energy195 kcal

6.73%

Raw Beets have 195.04456 kcal of Energy per 1 pound, which is 6.73% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.77 g

0.79%

Raw Beets have 0.7711064 g of Fat per 1 pound, which is 0.79% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.38%

Raw Beets have 0.12246984 g of Saturated Fat per 1 pound, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.023 g

1.4%

Raw Beets have 0.0226796 g of Omega 3 per 1 pound, which is 1.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.25 g

1.47%

Raw Beets have 0.2494756 g of Omega 6 per 1 pound, which is 1.47% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Beets have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate43.4 g

33.4%

Raw Beets have 43.3633952 g of Carbohydrate per 1 pound, which is 33.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars30.7 g

42.3%

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

Raw Beets have 30.6628192 g of Sugars per 1 pound, which is 42.3% 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

Fiber12.7 g

33.4%

Raw Beets have 12.700576 g of Fiber per 1 pound, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.3 g

13%

Raw Beets have 7.3028312 g of Protein per 1 pound, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Beets

Vitamin A9.07 μg

RAE, retinol activity equivalents

Raw Beets have 9.07184 μg of Vitamin A per 1 pound, which is 1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg

11.7%

Thiamine

Raw Beets have 0.14061352 mg of Vitamin B1 per 1 pound, which is 11.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Raw Beets have 0.1814368 mg of Vitamin B2 per 1 pound, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg

9.47%

Niacin, nicotinic acid, niacinamide

Raw Beets have 1.51499728 mg of Vitamin B3 per 1 pound, which is 9.47% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.7 mg

14%

Pantothenic acid

Raw Beets have 0.7030676 mg of Vitamin B5 per 1 pound, which is 14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23.4%

Pyridoxine

Raw Beets have 0.30390664 mg of Vitamin B6 per 1 pound, which is 23.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9494 μg

124%

Folates and Folic Acid

Raw Beets have 494.41528 μg of Vitamin B9 per 1 pound, which is 124% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C22.2 mg

24.7%

Ascorbic acid

Raw Beets have 22.226008 mg of Vitamin C per 1 pound, which is 24.7% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.18 mg

1.2%

Tocopherols and Tocotrienols

Raw Beets have 0.1814368 mg of Vitamin E per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.91 μg

0.76%

Phytomenadione or phylloquinone

Raw Beets have 0.907184 μg of Vitamin K per 1 pound, which is 0.76% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Beets

Calcium72.6 mg

7.26%

Raw Beets have 72.57472 mg of Calcium per 1 pound, which is 7.26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

37.8%

Raw Beets have 0.340194 mg of Copper per 1 pound, which is 37.8% 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

Iron3.63 mg

45.4%

Raw Beets have 3.628736 mg of Iron per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium104 mg

25%

Raw Beets have 104.32616 mg of Magnesium per 1 pound, which is 25% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

65%

Raw Beets have 1.49231768 mg of Manganese per 1 pound, which is 65% 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

Phosphorus181 mg

26%

Raw Beets have 181.4368 mg of Phosphorus per 1 pound, which is 26% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1474 mg

43.4%

Raw Beets have 1474.174 mg of Potassium per 1 pound, which is 43.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Beets have 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium354 mg

23.6%

Raw Beets have 353.80176 mg of Sodium per 1 pound, which is 23.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.6 mg

14.4%

Raw Beets have 1.587572 mg of Zinc per 1 pound, which is 14.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water397 g

10.7%

Raw Beets have 397.2558736 g of Water per 1 pound, which is 10.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Beets:

1 pound 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 1 pound of product has trace amounts of Vitamin A, Vitamin E and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Raw Beets:

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

Macronutrients in 1 pound of Raw Beets:

1 pound of Beets is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 1 pound of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat.

Compare Raw Beets with:

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

Food Info

Nutrients in 1 pound of Beets

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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