Nutrients in 7 ounces of Beets

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

Macros Ratio

Protein Fat Carbs

14%

83%

7 oz ▼

Macro Nutrients

Beets

Energy85.3 kcal

2.94%

Raw Beets have 85.331995 kcal of Energy per 7 ounces, which is 2.94% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.34 g

0.35%

Raw Beets have 0.33735905 g of Fat per 7 ounces, which is 0.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.054 g

0.17%

Raw Beets have 0.053580555 g of Saturated Fat per 7 ounces, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.62%

Raw Beets have 0.009922325 g of Omega 3 per 7 ounces, which is 0.62% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.64%

Raw Beets have 0.109145575 g of Omega 6 per 7 ounces, which is 0.64% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Beets have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19 g

14.6%

Raw Beets have 18.9714854 g of Carbohydrate per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.4 g

18.5%

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

Raw Beets have 13.4149834 g of Sugars per 7 ounces, which is 18.5% 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

Fiber5.56 g

14.6%

Raw Beets have 5.556502 g of Fiber per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.2 g

5.7%

Raw Beets have 3.19498865 g of Protein per 7 ounces, which is 5.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Beets

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Beets have 3.96893 μg of Vitamin A per 7 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.062 mg

5.13%

Thiamine

Raw Beets have 0.061518415 mg of Vitamin B1 per 7 ounces, which is 5.13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg

6.1%

Riboflavin

Raw Beets have 0.0793786 mg of Vitamin B2 per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.66 mg

4.14%

Niacin, nicotinic acid, niacinamide

Raw Beets have 0.66281131 mg of Vitamin B3 per 7 ounces, which is 4.14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg

6.15%

Pantothenic acid

Raw Beets have 0.307592075 mg of Vitamin B5 per 7 ounces, which is 6.15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg

10.2%

Pyridoxine

Raw Beets have 0.132959155 mg of Vitamin B6 per 7 ounces, which is 10.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9216 μg

54%

Folates and Folic Acid

Raw Beets have 216.306685 μg of Vitamin B9 per 7 ounces, which is 54% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C9.72 mg

11%

Ascorbic acid

Raw Beets have 9.7238785 mg of Vitamin C per 7 ounces, which is 11% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.079 mg

0.53%

Tocopherols and Tocotrienols

Raw Beets have 0.0793786 mg of Vitamin E per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.4 μg

0.33%

Phytomenadione or phylloquinone

Raw Beets have 0.396893 μg of Vitamin K per 7 ounces, which is 0.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Beets

Calcium31.8 mg

3.18%

Raw Beets have 31.75144 mg of Calcium per 7 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

16.5%

Raw Beets have 0.148834875 mg of Copper per 7 ounces, which is 16.5% 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

Iron1.6 mg

20%

Raw Beets have 1.587572 mg of Iron per 7 ounces, which is 20% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.6 mg

11%

Raw Beets have 45.642695 mg of Magnesium per 7 ounces, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.65 mg

28.4%

Raw Beets have 0.652888985 mg of Manganese per 7 ounces, which is 28.4% 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

Phosphorus79.4 mg

11.3%

Raw Beets have 79.3786 mg of Phosphorus per 7 ounces, which is 11.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium645 mg

19%

Raw Beets have 644.951125 mg of Potassium per 7 ounces, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Raw Beets have 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium155 mg

10.3%

Raw Beets have 154.78827 mg of Sodium per 7 ounces, which is 10.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.69 mg

6.3%

Raw Beets have 0.69456275 mg of Zinc per 7 ounces, which is 6.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water174 g

4.7%

Raw Beets have 173.7994447 g of Water per 7 ounces, which is 4.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Beets:

7 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 7 ounces of Raw Beets:

7 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 Calcium, Selenium and Zinc.

Macronutrients in 7 ounces of Raw Beets:

7 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 7 ounces of Beets

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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