Nutrients in 500 calories of Boiled Beets

Boiled and Drained Beets, also known as Beetroot.

Weight per 500 Calories

Boiled Beets

1136g

Boiled and Drained Beets has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

83%

500 kcal ▼

Macro Nutrients

Boiled Beets

Energy500 kcal

17.2%

Boiled and Drained Beets have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.05 g

2.1%

Boiled and Drained Beets have 2.0454545454545 g of Fat per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.32 g

0.99%

Boiled and Drained Beets have 0.31818181818182 g of Saturated Fat per 500 calories, which is 0.99% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.057 g

3.55%

Boiled and Drained Beets have 0.056818181818182 g of Omega 3 per 500 calories, which is 3.55% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.66 g

3.88%

Boiled and Drained Beets have 0.65909090909091 g of Omega 6 per 500 calories, which is 3.88% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Beets have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate113 g

87%

Boiled and Drained Beets have 113.18181818182 g of Carbohydrate per 500 calories, which is 87% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars90 g

125%

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

Boiled and Drained Beets have 90.454545454545 g of Sugars per 500 calories, which is 125% 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

Fiber22.7 g

60%

Boiled and Drained Beets have 22.727272727273 g of Fiber per 500 calories, which is 60% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19 g

34%

Boiled and Drained Beets have 19.090909090909 g of Protein per 500 calories, which is 34% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Beets

Vitamin A22.7 μg

2.53%

RAE, retinol activity equivalents

Boiled and Drained Beets have 22.727272727273 μg of Vitamin A per 500 calories, which is 2.53% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

25.6%

Thiamine

Boiled and Drained Beets have 0.30681818181818 mg of Vitamin B1 per 500 calories, which is 25.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg

35%

Riboflavin

Boiled and Drained Beets have 0.45454545454545 mg of Vitamin B2 per 500 calories, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.76 mg

23.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Beets have 3.7613636363636 mg of Vitamin B3 per 500 calories, which is 23.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.65 mg

33%

Pantothenic acid

Boiled and Drained Beets have 1.6477272727273 mg of Vitamin B5 per 500 calories, which is 33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.76 mg

58.6%

Pyridoxine

Boiled and Drained Beets have 0.76136363636364 mg of Vitamin B6 per 500 calories, which is 58.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9909 μg

227%

Folates and Folic Acid

Boiled and Drained Beets have 909.09090909091 μg of Vitamin B9 per 500 calories, which is 227% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Beets have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C41 mg

45.5%

Ascorbic acid

Boiled and Drained Beets have 40.909090909091 mg of Vitamin C per 500 calories, which is 45.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Beets have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.45 mg

3.03%

Tocopherols and Tocotrienols

Boiled and Drained Beets have 0.45454545454545 mg of Vitamin E per 500 calories, which is 3.03% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.27 μg

1.9%

Phytomenadione or phylloquinone

Boiled and Drained Beets have 2.2727272727273 μg of Vitamin K per 500 calories, which is 1.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Beets

Calcium182 mg

18%

Boiled and Drained Beets have 181.81818181818 mg of Calcium per 500 calories, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.84 mg

93%

Boiled and Drained Beets have 0.84090909090909 mg of Copper per 500 calories, which is 93% 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

Iron8.98 mg

112%

Boiled and Drained Beets have 8.9772727272727 mg of Iron per 500 calories, which is 112% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium261 mg

62.2%

Boiled and Drained Beets have 261.36363636364 mg of Magnesium per 500 calories, which is 62.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.7 mg

161%

Boiled and Drained Beets have 3.7045454545455 mg of Manganese per 500 calories, which is 161% 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

Phosphorus432 mg

61.7%

Boiled and Drained Beets have 431.81818181818 mg of Phosphorus per 500 calories, which is 61.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3466 mg

102%

Boiled and Drained Beets have 3465.9090909091 mg of Potassium per 500 calories, which is 102% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.95 μg

14.5%

Boiled and Drained Beets have 7.9545454545455 μg of Selenium per 500 calories, which is 14.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium875 mg

58.3%

Boiled and Drained Beets have 875 mg of Sodium per 500 calories, which is 58.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.98 mg

36%

Boiled and Drained Beets have 3.9772727272727 mg of Zinc per 500 calories, which is 36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water989 g

26.7%

Boiled and Drained Beets have 989.31818181818 g of Water per 500 calories, which is 26.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Beets:

500 calories of Boiled Beets has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It also has some Vitamin A and Vitamin E.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Beets:

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

Macronutrients in 500 calories of Boiled and Drained Beets:

500 calories of Boiled Beets has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fiber and Protein.
It also has some Omega 3 and Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Boiled and Drained Beets with:

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

Food Info

Nutrients in 500 calories of Boiled Beets

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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