Nutrients in 5 ounces of Beets

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

Macros Ratio

Protein Fat Carbs

14%

83%

5 oz ▼

Macro Nutrients

Beets

Energy61 kcal

2.1%

Raw Beets have 60.951425 kcal of Energy per 5 ounces, which is 2.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.24 g

0.25%

Raw Beets have 0.24097075 g of Fat per 5 ounces, which is 0.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.038 g

0.12%

Raw Beets have 0.038271825 g of Saturated Fat per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.007 g

0.44%

Raw Beets have 0.007087375 g of Omega 3 per 5 ounces, which is 0.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.078 g

0.46%

Raw Beets have 0.077961125 g of Omega 6 per 5 ounces, which is 0.46% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Beets 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

Carbohydrate13.6 g

10.4%

Raw Beets have 13.551061 g of Carbohydrate per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.6 g

13.2%

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

Raw Beets have 9.582131 g of Sugars per 5 ounces, which is 13.2% 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

Fiber3.97 g

10.4%

Raw Beets have 3.96893 g of Fiber per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.3 g

4.08%

Raw Beets have 2.28213475 g of Protein per 5 ounces, which is 4.08% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Beets

Vitamin A2.83 μg

0.31%

RAE, retinol activity equivalents

Raw Beets have 2.83495 μg of Vitamin A per 5 ounces, which is 0.31% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.044 mg

3.66%

Thiamine

Raw Beets have 0.043941725 mg of Vitamin B1 per 5 ounces, which is 3.66% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.057 mg

4.36%

Riboflavin

Raw Beets have 0.056699 mg of Vitamin B2 per 5 ounces, which is 4.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.47 mg

2.96%

Niacin, nicotinic acid, niacinamide

Raw Beets have 0.47343665 mg of Vitamin B3 per 5 ounces, which is 2.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.22 mg

4.4%

Pantothenic acid

Raw Beets have 0.219708625 mg of Vitamin B5 per 5 ounces, which is 4.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.095 mg

7.3%

Pyridoxine

Raw Beets have 0.094970825 mg of Vitamin B6 per 5 ounces, which is 7.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9155 μg

38.6%

Folates and Folic Acid

Raw Beets have 154.504775 μg of Vitamin B9 per 5 ounces, which is 38.6% 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 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 C6.95 mg

7.7%

Ascorbic acid

Raw Beets have 6.9456275 mg of Vitamin C per 5 ounces, which is 7.7% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.057 mg

0.38%

Tocopherols and Tocotrienols

Raw Beets have 0.056699 mg of Vitamin E per 5 ounces, which is 0.38% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.28 μg

0.24%

Phytomenadione or phylloquinone

Raw Beets have 0.283495 μg of Vitamin K per 5 ounces, which is 0.24% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Beets

Calcium22.7 mg

2.27%

Raw Beets have 22.6796 mg of Calcium per 5 ounces, which is 2.27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

12%

Raw Beets have 0.106310625 mg of Copper per 5 ounces, which is 12% 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

Iron1.13 mg

14%

Raw Beets have 1.13398 mg of Iron per 5 ounces, which is 14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32.6 mg

7.76%

Raw Beets have 32.601925 mg of Magnesium per 5 ounces, which is 7.76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.47 mg

20.3%

Raw Beets have 0.466349275 mg of Manganese per 5 ounces, which is 20.3% 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

Phosphorus56.7 mg

8.1%

Raw Beets have 56.699 mg of Phosphorus per 5 ounces, which is 8.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium461 mg

13.5%

Raw Beets have 460.679375 mg of Potassium per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Raw Beets have 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium111 mg

7.37%

Raw Beets have 110.56305 mg of Sodium per 5 ounces, which is 7.37% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.5 mg

4.5%

Raw Beets have 0.49611625 mg of Zinc per 5 ounces, which is 4.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water124 g

3.36%

Raw Beets have 124.1424605 g of Water per 5 ounces, which is 3.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Beets:

5 ounces of Beets is an excellent source of Vitamin B9.
It has a good amount of Vitamin B6 and Vitamin C.
It also has some Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K.

Minerals in 5 ounces of Raw Beets:

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

Macronutrients in 5 ounces of Raw Beets:

5 ounces of Beets has a good amount of Carbohydrate, Sugars and Fiber.
It has some Protein.
It has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Beets with:

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

Food Info

Nutrients in 5 ounces of Beets

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Beets with: