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Cooked Beet Greens
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Beet Greens (Raw)
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Cooked Beets
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Beets (Raw)
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Nutrition Facts Comparison Tool

Nutrition Comparison of Cooked Beet Greens vs Beet Greens (Raw) vs Cooked Beets vs Beets (Raw)

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Beet Greens 1/2 cup (1 inch pieces) (x1) 1% DV 19 calories
  • Beet Greens (Raw) 1 cup (x1) 0% DV 8 calories
  • Cooked Beets 1/2 cup slices (x1) 2% DV 37 calories
  • Beets (Raw) 1 beet (2 inch dia) (x1) 2% DV 35 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Beet Greens 1/2 cup (1 inch pieces) (x1) 0% DV 0.1g
  • Beet Greens (Raw) 1 cup (x1) 0% DV 0g
  • Cooked Beets 1/2 cup slices (x1) 0% DV 0.2g
  • Beets (Raw) 1 beet (2 inch dia) (x1) 0% DV 0.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Beet Greens 1/2 cup (1 inch pieces) (x1) 1% DV 3.9g
  • Beet Greens (Raw) 1 cup (x1) 1% DV 1.6g
  • Cooked Beets 1/2 cup slices (x1) 3% DV 8.5g
  • Beets (Raw) 1 beet (2 inch dia) (x1) 3% DV 7.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Beet Greens 1/2 cup (1 inch pieces) (x1) 4% DV 1.9g
  • Beet Greens (Raw) 1 cup (x1) 2% DV 0.8g
  • Cooked Beets 1/2 cup slices (x1) 3% DV 1.4g
  • Beets (Raw) 1 beet (2 inch dia) (x1) 3% DV 1.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Beet Greens 1/2 cup (1 inch pieces) (x1) 0% DV 0mg
  • Beet Greens (Raw) 1 cup (x1) 0% DV 0mg
  • Cooked Beets 1/2 cup slices (x1) 0% DV 0mg
  • Beets (Raw) 1 beet (2 inch dia) (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Beet Greens 1/2 cup (1 inch pieces) (x1) 8% DV 2.1g
  • Beet Greens (Raw) 1 cup (x1) 6% DV 1.4g
  • Cooked Beets 1/2 cup slices (x1) 7% DV 1.7g
  • Beets (Raw) 1 beet (2 inch dia) (x1) 9% DV 2.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Beet Greens 1/2 cup (1 inch pieces) (x1) 1% DV 0.4g
  • Beet Greens (Raw) 1 cup (x1) 0% DV 0.2g
  • Cooked Beets 1/2 cup slices (x1) 14% DV 6.8g
  • Beets (Raw) 1 beet (2 inch dia) (x1) 11% DV 5.5g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Beet Greens 1/2 cup (1 inch pieces) (x1) 8% DV 1.4mg
  • Beet Greens (Raw) 1 cup (x1) 5% DV 1mg
  • Cooked Beets 1/2 cup slices (x1) 4% DV 0.7mg
  • Beets (Raw) 1 beet (2 inch dia) (x1) 4% DV 0.7mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Beet Greens 1/2 cup (1 inch pieces) (x1) 6% DV 82.1mg
  • Beet Greens (Raw) 1 cup (x1) 3% DV 44.5mg
  • Cooked Beets 1/2 cup slices (x1) 1% DV 13.6mg
  • Beets (Raw) 1 beet (2 inch dia) (x1) 1% DV 13.1mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Beet Greens 1/2 cup (1 inch pieces) (x1) 14% DV 654.5mg
  • Beet Greens (Raw) 1 cup (x1) 6% DV 289.6mg
  • Cooked Beets 1/2 cup slices (x1) 6% DV 259.3mg
  • Beets (Raw) 1 beet (2 inch dia) (x1) 6% DV 266.5mg

Table Legend

  1. Cooked Beet Greens
  2. Beet Greens (Raw)
  3. Cooked Beets
  4. Beets (Raw)
~ = missing data
  Macronutrients
Food # 1 2 3 4
Weight (g) 72 38 85 82
Calories
(%DV)
19
(1%)
8
(0%)
37
(2%)
35
(2%)
Fat (g)
(%DV)
0.1
(0%)
0
(0%)
0.2
(0%)
0.1
(0%)
Protein (g)
(%DV)
1.9
(4%)
0.8
(2%)
1.4
(3%)
1.3
(3%)
Carbohydrate (g)
(%DV)
3.9
(1%)
1.6
(1%)
8.5
(3%)
7.8
(3%)
Sugars (g)
(%DV)
0.4
(1%)
0.2
(0%)
6.8
(14%)
5.5
(11%)
Fiber (g)
(%DV)
2.1
(8%)
1.4
(6%)
1.7
(7%)
2.3
(9%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Net-Carbs (g) 1.8
0.2
6.8
5.5
Trans Fatty Acids (g) 0
0
0
0
  Minerals
Food # 1 2 3 4
Weight (g) 72 38 85 82
Calcium (mg)
(%DV)
82.1
(6%)
44.5
(3%)
13.6
(1%)
13.1
(1%)
Iron, Fe (mg)
(%DV)
1.4
(8%)
1
(5%)
0.7
(4%)
0.7
(4%)
Potassium, K (mg)
(%DV)
654.5
(14%)
289.6
(6%)
259.3
(6%)
266.5
(6%)
Magnesium (mg)
(%DV)
49
(12%)
26.6
(6%)
19.6
(5%)
18.9
(4%)
Phosphorus, P (mg)
(%DV)
29.5
(2%)
15.6
(1%)
32.3
(3%)
32.8
(3%)
Sodium (mg)
(%DV)
173.5
(7%)
85.9
(4%)
65.5
(3%)
64
(3%)
Zinc, Zn (mg)
(%DV)
0.4
(3%)
0.1
(1%)
0.3
(3%)
0.3
(3%)
Copper, Cu (mg)
(%DV)
0.2
(20%)
0.1
(8%)
0.1
(7%)
0.1
(7%)
Manganese (mg)
(%DV)
0.4
(16%)
0.1
(6%)
0.3
(12%)
0.3
(12%)
Selenium, Se (μg)
(%DV)
0.6
(1%)
0.3
(1%)
0.6
(1%)
0.6
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
~
Iodine, I (μg) ~
~
~
~
Chlorine (mg) ~
~
~
~
Chromium (μg) ~
~
~
~
  Vitamins
Food # 1 2 3 4
Weight (g) 72 38 85 82
Vitamin A, RAE (μg)
(%DV)
275.8
(31%)
120.1
(13%)
1.7
(0%)
1.6
(0%)
Vitamin C (mg)
(%DV)
17.9
(20%)
11.4
(13%)
3.1
(3%)
4
(4%)
Thiamin (B1) (mg)
(%DV)
0.1
(7%)
0
(3%)
0
(2%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0.2
(16%)
0.1
(6%)
0
(3%)
0
(3%)
Niacin (B3) (mg)
(%DV)
0.4
(2%)
0.2
(1%)
0.3
(2%)
0.3
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0.2
(5%)
0.1
(2%)
0.1
(2%)
0.1
(3%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0
(2%)
0.1
(3%)
0.1
(3%)
Biotin (μg) ~
~
~
~
Folate (B9) (μg)
(%DV)
10.1
(3%)
5.7
(1%)
68
(17%)
89.4
(22%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
10.1
(3%)
5.7
(1%)
68
(17%)
89.4
(22%)
Folate DFE (μg)
(%)
10.1
(3%)
5.7
(1%)
68
(17%)
89.4
(22%)
Choline (mg)
(%DV)
0.4
(0%)
0.2
(0%)
5.4
(1%)
4.9
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
0
Carotene, beta (μg)
(%RDA)
3304.8
(31%)
1441.7
(13%)
17.8
(0%)
16.4
(0%)
Carotene, alpha (μg)
(%RDA)
2.9
(0%)
1.1
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
5510.9
(184%)
2403.9
(80%)
29.8
(1%)
27.1
(1%)
Lycopene (μg) 0
0
0
0
Lut + Zeaxanthin (μg) 1309.7
571.1
0
0
Vitamin E (mg)
(%DV)
1.3
(9%)
0.6
(4%)
0
(0%)
0
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
~
Vitamin D3 (μg) ~
~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
348.5
(290%)
152
(127%)
0.2
(0%)
0.2
(0%)
Vitamin K1 (μg) ~
~
~
~
Menaquinone-4 (μg) ~
~
~
~
  Other
Food # 1 2 3 4
Weight (g) 72 38 85 82
Water (g) 64.2
34.6
74
71.8
Ash (g) 2
1
1
1
Alcohol (g) 0
0
0
0
Caffeine (mg) 0
0
0
0
Theobromine (mg) 0
0
0
0
PRAL score -14.17
-6.4
-4.27
-4.43
  Carbohydrates
Food # 1 2 3 4
Weight (g) 72 38 85 82
Soluble Fiber (g) ~
~
~
~
Insoluble Fiber (g) ~
~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
~
~
~
Glucose (Dextrose) (g) ~
~
~
~
Fructose (g) ~
~
~
~
Lactose (g) ~
~
~
~
Maltose (g) ~
~
~
~
Galactose (g) ~
~
~
~
Starch (g) ~
~
~
~
Carbohydrate, other (g) ~
~
~
~
Total sugar alcohols (g) ~
~
~
~
  Fats
Food # 1 2 3 4
Weight (g) 72 38 85 82
Monosaturated Fats (mg) 27
10
30
26
Polyunsaturated Fats (mg) 50
17
54
49
Omega 3s (mg)
(%AI)
4
(0%)
2
(0%)
4
(0%)
4
(0%)
Omega 6s (mg)
(%AI)
47
(0%)
16
(0%)
49
(0%)
45
(0%)
Omega 3 to Omega 6 Ratio 0.09
0.1
0.09
0.09
Omega 6 to Omega 3 Ratio 10.83
10.25
11.6
11
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
~
Stigmasterol (mg) ~
~
~
~
Campesterol (mg) ~
~
~
~
Beta-sitosterol (mg) ~
~
~
~
Phytosterols (mg) ~
7.98
~
20.5
4:0 (mg) 0
0
0
0
6:0 (mg) 0
0
0
0
8:0 (mg) 0
0
0
0
10:0 (mg) 0
0
0
0
12:0 (mg) 0
0
0
0
13:0 (mg) ~
~
~
~
14:0 (mg) 0
0
0
0
15:0 (mg) ~
~
~
~
16:0 (mg) 22
8
23
21
17:0 (mg) ~
~
~
~
18:0 (mg) 1
0
1
1
20:0 (mg) ~
~
~
~
22:0 (mg) ~
~
~
~
24:0 (mg) ~
~
~
~
14:1 (mg) ~
~
~
~
15:1 (mg) ~
~
~
~
16:1 undifferentiated (mg) 0
0
0
0
16:1 c (mg) ~
~
~
~
17:1 (mg) ~
~
~
~
18:1 undifferentiated (mg) 27
10
30
26
18:1 c (mg) ~
~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
~
20:1 (mg) 0
0
0
0
22:1 undifferentiated (mg) 0
0
0
0
22:1 c (mg) ~
~
~
~
24:1 c (mg) ~
~
~
~
18:2 undiff (mg) 47
16
49
45
18:2 n-6 c,c (mg) ~
~
~
~
18:2 CLAs (mg) ~
~
~
~
18:2 i (mg) ~
~
~
~
18:3 undiff (mg) 4
2
4
4
18:3 n-6 c,c,c (mg) ~
~
~
~
18:3i (mg) ~
~
~
~
18:4 (mg) 0
0
0
0
20:2 n-6 c,c (mg) ~
~
~
~
20:3 undifferentiated (mg) ~
~
~
~
20:3 n-3 (mg) ~
~
~
~
20:3 n-6 (mg) ~
~
~
~
20:4 undifferentiated (mg) 0
0
0
0
20:4 n-6 (mg) ~
~
~
~
21:5 (mg) ~
~
~
~
22:4 (mg) ~
~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
~
16:1 t (mg) ~
~
~
~
18:1 t (mg) ~
~
~
~
22:1 t (mg) ~
~
~
~
18:2 t not further def. (mg) ~
~
~
~
18:2 t,t (mg) ~
~
~
~
  Amino Acids
Food # 1 2 3 4
Weight (g) 72 38 85 82
Betaine (mg) 0
~
~
106
Tryptophan (mg)
(%RDI)
29
(10%)
13
(5%)
17
(6%)
16
(6%)
Threonine (mg)
(%RDI)
55
(5%)
25
(2%)
42
(4%)
39
(4%)
Isoleucine (mg)
(%RDI)
38
(3%)
17
(1%)
43
(3%)
39
(3%)
Leucine (mg)
(%RDI)
83
(3%)
37
(1%)
60
(2%)
56
(2%)
Lysine (mg)
(%RDI)
54
(3%)
24
(1%)
51
(2%)
48
(2%)
Methionine (mg)
(%RDI)
15
(2%)
7
(1%)
16
(2%)
15
(2%)
Cystine (mg)
(%RDI)
17
(6%)
8
(3%)
17
(6%)
16
(5%)
Phenylalanine (mg)
(%RDI)
49
(6%)
22
(3%)
41
(5%)
38
(4%)
Tyrosine (mg)
(%RDI)
44
(5%)
20
(2%)
34
(4%)
31
(4%)
Valine (mg)
(%RDI)
55
(3%)
25
(1%)
50
(3%)
46
(3%)
Arginine (mg) 53
24
37
34
Histidine (mg)
(%RDI)
28
(4%)
13
(2%)
19
(3%)
17
(2%)
Alanine (mg) 68
31
54
49
Aspartic acid (mg) 109
49
103
95
Glutamic acid (mg) 225
101
379
351
Glycine (mg) 68
31
28
25
Proline (mg) 44
20
37
34
Serine (mg) 59
27
53
48
Hydroxyproline (mg) ~
~
~
~
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