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Nutrients in 5 ounces of Beet Greens

Raw Beet Greens (Beta vulgaris).

Macros Ratio

Protein Fat Carbs
32%
4%
64%
5 oz ▼

Macro Nutrients

Beet Greens
Energy31 kcal
1.08%
Raw Beet Greens have 31.18445 kcal of Energy per 5 ounces, which is 1.08% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.18 g
0.19%
Raw Beet Greens have 0.18427175 g of Fat per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.028 g
0.089%
Raw Beet Greens have 0.0283495 g of Saturated Fat per 5 ounces, which is 0.089% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.006 g
0.35%
Raw Beet Greens have 0.0056699 g of Omega 3 per 5 ounces, which is 0.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.058 g
0.34%
Raw Beet Greens have 0.058116475 g of Omega 6 per 5 ounces, which is 0.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Beet Greens have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate6.14 g
4.72%
Raw Beet Greens have 6.13766675 g of Carbohydrate per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.71 g
0.98%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Beet Greens have 0.7087375 g of Sugars per 5 ounces, which is 0.98% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber5.24 g
14%
Raw Beet Greens have 5.2446575 g of Fiber per 5 ounces, which is 14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.1 g
5.57%
Raw Beet Greens have 3.118445 g of Protein per 5 ounces, which is 5.57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Beet Greens
Vitamin A448 μg
49.8%
RAE, retinol activity equivalents
Raw Beet Greens have 447.9221 μg of Vitamin A per 5 ounces, which is 49.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg
12%
Thiamine
Raw Beet Greens have 0.1417475 mg of Vitamin B1 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg
24%
Riboflavin
Raw Beet Greens have 0.3118445 mg of Vitamin B2 per 5 ounces, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.57 mg
3.54%
Niacin, nicotinic acid, niacinamide
Raw Beet Greens have 0.56699 mg of Vitamin B3 per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.35 mg
7.1%
Pantothenic acid
Raw Beet Greens have 0.35436875 mg of Vitamin B5 per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg
11.6%
Pyridoxine
Raw Beet Greens have 0.15025235 mg of Vitamin B6 per 5 ounces, which is 11.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B921.3 μg
5.3%
Folates and Folic Acid
Raw Beet Greens have 21.262125 μg of Vitamin B9 per 5 ounces, which is 5.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Beet Greens have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C42.5 mg
47.2%
Ascorbic acid
Raw Beet Greens have 42.52425 mg of Vitamin C per 5 ounces, which is 47.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Beet Greens have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.13 mg
14%
Tocopherols and Tocotrienols
Raw Beet Greens have 2.1262125 mg of Vitamin E per 5 ounces, which is 14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K567 μg
472%
Phytomenadione or phylloquinone
Raw Beet Greens have 566.99 μg of Vitamin K per 5 ounces, which is 472% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Beet Greens
Calcium166 mg
16.6%
Raw Beet Greens have 165.844575 mg of Calcium per 5 ounces, which is 16.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.27 mg
30%
Raw Beet Greens have 0.270737725 mg of Copper per 5 ounces, which is 30% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.64 mg
45.5%
Raw Beet Greens have 3.64291075 mg of Iron per 5 ounces, which is 45.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium99 mg
23.6%
Raw Beet Greens have 99.22325 mg of Magnesium per 5 ounces, which is 23.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.55 mg
24%
Raw Beet Greens have 0.554232725 mg of Manganese per 5 ounces, which is 24% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus58 mg
8.3%
Raw Beet Greens have 58.116475 mg of Phosphorus per 5 ounces, which is 8.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1080 mg
31.8%
Raw Beet Greens have 1080.11595 mg of Potassium per 5 ounces, which is 31.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.28 μg
2.3%
Raw Beet Greens have 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium320 mg
21.4%
Raw Beet Greens have 320.34935 mg of Sodium per 5 ounces, which is 21.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.54 mg
4.9%
Raw Beet Greens have 0.5386405 mg of Zinc per 5 ounces, which is 4.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water129 g
3.5%
Raw Beet Greens have 129.0185745 g of Water per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Beet Greens:
Minerals in 5 ounces of Raw Beet Greens:
Macronutrients in 5 ounces of Raw Beet Greens:



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