Nutrients in 300 calories of Beets

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

Weight per 300 Calories

Beets

698g

Raw Beets has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

83%

300 kcal ▼

Macro Nutrients

Beets

Energy300 kcal

10.3%

Raw Beets have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.22%

Raw Beets have 1.1860465116279 g of Fat per 300 calories, which is 1.22% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.59%

Raw Beets have 0.18837209302326 g of Saturated Fat per 300 calories, which is 0.59% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.035 g

2.2%

Raw Beets have 0.034883720930233 g of Omega 3 per 300 calories, which is 2.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.38 g

2.26%

Raw Beets have 0.38372093023256 g of Omega 6 per 300 calories, which is 2.26% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Beets have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate66.7 g

51.3%

Raw Beets have 66.697674418605 g of Carbohydrate per 300 calories, which is 51.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars47 g

65%

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

Raw Beets have 47.162790697674 g of Sugars per 300 calories, which is 65% 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

Fiber19.5 g

51.4%

Raw Beets have 19.53488372093 g of Fiber per 300 calories, which is 51.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.2 g

20%

Raw Beets have 11.232558139535 g of Protein per 300 calories, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Beets

Vitamin A14 μg

1.55%

RAE, retinol activity equivalents

Raw Beets have 13.953488372093 μg of Vitamin A per 300 calories, which is 1.55% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.22 mg

18%

Thiamine

Raw Beets have 0.21627906976744 mg of Vitamin B1 per 300 calories, which is 18% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.28 mg

21.5%

Riboflavin

Raw Beets have 0.27906976744186 mg of Vitamin B2 per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.33 mg

14.6%

Niacin, nicotinic acid, niacinamide

Raw Beets have 2.3302325581395 mg of Vitamin B3 per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.1 mg

21.6%

Pantothenic acid

Raw Beets have 1.0813953488372 mg of Vitamin B5 per 300 calories, which is 21.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.47 mg

36%

Pyridoxine

Raw Beets have 0.46744186046512 mg of Vitamin B6 per 300 calories, which is 36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9760 μg

190%

Folates and Folic Acid

Raw Beets have 760.46511627907 μg of Vitamin B9 per 300 calories, which is 190% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C34 mg

38%

Ascorbic acid

Raw Beets have 34.186046511628 mg of Vitamin C per 300 calories, which is 38% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.28 mg

1.86%

Tocopherols and Tocotrienols

Raw Beets have 0.27906976744186 mg of Vitamin E per 300 calories, which is 1.86% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.4 μg

1.16%

Phytomenadione or phylloquinone

Raw Beets have 1.3953488372093 μg of Vitamin K per 300 calories, which is 1.16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Beets

Calcium112 mg

11%

Raw Beets have 111.62790697674 mg of Calcium per 300 calories, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

58%

Raw Beets have 0.52325581395349 mg of Copper per 300 calories, which is 58% 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

Iron5.6 mg

69.8%

Raw Beets have 5.5813953488372 mg of Iron per 300 calories, which is 69.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium160 mg

38.2%

Raw Beets have 160.46511627907 mg of Magnesium per 300 calories, which is 38.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.3 mg

100%

Raw Beets have 2.2953488372093 mg of Manganese per 300 calories, which is 100% 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

Phosphorus279 mg

40%

Raw Beets have 279.06976744186 mg of Phosphorus per 300 calories, which is 40% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2267 mg

66.7%

Raw Beets have 2267.4418604651 mg of Potassium per 300 calories, which is 66.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.9 μg

8.88%

Raw Beets have 4.8837209302326 μg of Selenium per 300 calories, which is 8.88% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium544 mg

36.3%

Raw Beets have 544.18604651163 mg of Sodium per 300 calories, which is 36.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.44 mg

22%

Raw Beets have 2.4418604651163 mg of Zinc per 300 calories, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water611 g

16.5%

Raw Beets have 611.02325581395 g of Water per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Beets:

300 calories of Beets has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C.
It also has a good amount of Vitamin B1 and Vitamin B3.
While 300 calories of product has trace amounts of Vitamin A, Vitamin E and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Beets:

300 calories of Beets has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc.
It also has a good amount of Calcium and Selenium.

Macronutrients in 300 calories of Raw Beets:

300 calories of Beets is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
While 300 calories 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 300 calories of Beets

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Beets with: