Nutrition Comparison Tool
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Raw Beets
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Cooked Beets
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Cooked Beet Greens (Boiled, Drained)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Beets 1 cup (x1) 3% DV 58 calories
  • Cooked Beets 1/2 cup slices (x1) 2% DV 37 calories
  • Cooked Beet Greens (Boiled, Drained) 1 cup (1 inch pieces) (x1) 2% DV 39 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Beets 1 cup (x1) 0% DV 0.23g
  • Cooked Beets 1/2 cup slices (x1) 0% DV 0.15g
  • Cooked Beet Greens (Boiled, Drained) 1 cup (1 inch pieces) (x1) 0% DV 0.29g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Beets 1 cup (x1) 5% DV 13g
  • Cooked Beets 1/2 cup slices (x1) 3% DV 8.5g
  • Cooked Beet Greens (Boiled, Drained) 1 cup (1 inch pieces) (x1) 3% DV 7.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Beets 1 cup (x1) 4% DV 2.2g
  • Cooked Beets 1/2 cup slices (x1) 3% DV 1.4g
  • Cooked Beet Greens (Boiled, Drained) 1 cup (1 inch pieces) (x1) 7% DV 3.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Beets 1 cup (x1) 0% DV 0mg
  • Cooked Beets 1/2 cup slices (x1) 0% DV 0mg
  • Cooked Beet Greens (Boiled, Drained) 1 cup (1 inch pieces) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Beets 1 cup (x1) 0% DV 0.04g
  • Cooked Beets 1/2 cup slices (x1) 0% DV 0.02g
  • Cooked Beet Greens (Boiled, Drained) 1 cup (1 inch pieces) (x1) 0% DV 0.04g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Beets 1 cup (x1) 14% DV 3.8g
  • Cooked Beets 1/2 cup slices (x1) 6% DV 1.7g
  • Cooked Beet Greens (Boiled, Drained) 1 cup (1 inch pieces) (x1) 15% DV 4.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Beets 1 cup (x1) 18% DV 9.2g
  • Cooked Beets 1/2 cup slices (x1) 14% DV 6.8g
  • Cooked Beet Greens (Boiled, Drained) 1 cup (1 inch pieces) (x1) 2% DV 0.86g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Beets 1 cup (x1) 6% DV 1.1mg
  • Cooked Beets 1/2 cup slices (x1) 4% DV 0.67mg
  • Cooked Beet Greens (Boiled, Drained) 1 cup (1 inch pieces) (x1) 15% DV 2.7mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Beets 1 cup (x1) 2% DV 21.8mg
  • Cooked Beets 1/2 cup slices (x1) 1% DV 13.6mg
  • Cooked Beet Greens (Boiled, Drained) 1 cup (1 inch pieces) (x1) 13% DV 164.2mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Beets 1 cup (x1) 9% DV 442mg
  • Cooked Beets 1/2 cup slices (x1) 6% DV 259.3mg
  • Cooked Beet Greens (Boiled, Drained) 1 cup (1 inch pieces) (x1) 28% DV 1309mg
Comparison Table

Table Legend

  1. Raw Beets
  2. Cooked Beets
  3. Cooked Beet Greens (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 136 85 144
Calories
(%DV)		 58
(3%)		 37
(2%)		 39
(2%)
Fat (g)
(%DV)		 0.23
(0%)		 0.15
(0%)		 0.29
(0%)
Protein (g)
(%DV)		 2.2
(4%)		 1.4
(3%)		 3.7
(7%)
Carbohydrate (g)
(%DV)		 13
(5%)		 8.5
(3%)		 7.9
(3%)
Sugars (g)
(%DV)		 9.2
(18%)		 6.8
(14%)		 0.86
(2%)
Fiber (g)
(%DV)		 3.8
(14%)		 1.7
(6%)		 4.2
(15%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.04
(0%)		 0.02
(0%)		 0.04
(0%)
Net-Carbs (g) 9.2
6.8
3.7
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 136 85 144
Calcium (mg)
(%DV)		 21.8
(2%)		 13.6
(1%)		 164.2
(13%)
Iron, Fe (mg)
(%DV)		 1.1
(6%)		 0.67
(4%)		 2.7
(15%)
Potassium, K (mg)
(%DV)		 442
(9%)		 259.3
(6%)		 1309
(28%)
Magnesium (mg)
(%DV)		 31.3
(7%)		 19.6
(5%)		 97.9
(23%)
Phosphorus, P (mg)
(%DV)		 54.4
(4%)		 32.3
(3%)		 59
(5%)
Sodium (mg)
(%DV)		 106.1
(4%)		 65.5
(3%)		 347
(14%)
Zinc, Zn (mg)
(%DV)		 0.48
(4%)		 0.3
(3%)		 0.72
(7%)
Copper, Cu (mg)
(%DV)		 0.1
(11%)		 0.06
(7%)		 0.36
(40%)
Manganese (mg)
(%DV)		 0.45
(19%)		 0.28
(12%)		 0.74
(32%)
Selenium, Se (mcg)
(%DV)		 0.95
(2%)		 0.6
(1%)		 1.3
(2%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 136 85 144
Vitamin A, RAE (mcg)
(%DV)		 2.7
(0%)		 1.7
(0%)		 551.5
(61%)
Vitamin C (mg)
(%DV)		 6.7
(7%)		 3.1
(3%)		 35.9
(40%)
Thiamin (B1) (mg)
(%DV)		 0.04
(4%)		 0.02
(2%)		 0.17
(14%)
Riboflavin (B2) (mg)
(%DV)		 0.05
(4%)		 0.03
(3%)		 0.42
(32%)
Niacin (B3) (mg)
(%DV)		 0.45
(3%)		 0.28
(2%)		 0.72
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.21
(4%)		 0.12
(2%)		 0.47
(9%)
Vitamin B6 (mg)
(%DV)		 0.09
(5%)		 0.06
(3%)		 0.19
(11%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 148.2
(37%)		 68
(17%)		 20.2
(5%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 148.2
(37%)		 68
(17%)		 20.2
(5%)
Folate DFE (mcg)
(%)		 148.2
(37%)		 68
(17%)		 20.2
(5%)
Choline (mg)
(%DV)		 8.2
(1%)		 5.4
(1%)		 0.72
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 27.2
(0%)		 17.8
(0%)		 6609.6
(61%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 5.8
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 44.9 29.8 11021.8
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
2619.4
Vitamin E (mg)
(%DV)		 0.05
(0%)		 0.03
(0%)		 2.6
(17%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.27
(0%)		 0.17
(0%)		 697
(581%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 136 85 144
Water (g) 119.1
74
128.3
Ash (g) 1
0.95
4
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -7.35
-4.27
-28.33
  Carbohydrates
Food # 1 2 3
Weight (g) 136 85 144
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
Weight (g) 136 85 144
Monounsaturated Fats (g) 0.044
0.03
0.055
Polyunsaturated Fats (g) 0.082
0.054
0.101
Omega 3s (g)
(%AI)		 0.007
(0%)		 0.004
(0%)		 0.009
(1%)
Omega 6s (g)
(%AI)		 0.075
(0%)		 0.049
(0%)		 0.094
(1%)
Omega 3 to Omega 6 Ratio 0.09
0.09
0.09
Omega 6 to Omega 3 Ratio 11
11.6
10.83
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.035
0.023
0.043
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.001
0.001
0.001
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0
0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.044
0.03
0.055
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.075
0.049
0.094
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.007
0.004
0.009
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.034
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 136 85 144
Essential  
Histidine (mg)
(%RDI)		 29
(4%)		 19
(3%)		 56
(8%)
Isoleucine (mg)
(%RDI)		 65
(5%)		 43
(3%)		 76
(5%)
Leucine (mg)
(%RDI)		 92
(3%)		 60
(2%)		 166
(6%)
Lysine (mg)
(%RDI)		 79
(4%)		 51
(2%)		 108
(5%)
Methionine (mg)
(%RDI)		 24
(3%)		 16
(2%)		 30
(4%)
Phenylalanine (mg)
(%RDI)		 63
(7%)		 41
(5%)		 98
(11%)
Threonine (mg)
(%RDI)		 64
(6%)		 42
(4%)		 109
(10%)
Tryptophan (mg)
(%RDI)		 26
(9%)		 17
(6%)		 58
(21%)
Valine (mg)
(%RDI)		 76
(4%)		 50
(3%)		 109
(6%)
Conditional  
Arginine (mg) 57
37
105
Cystine (mg)
(%RDI)		 26
(9%)		 17
(6%)		 35
(12%)
Glycine (mg) 42
28
135
Proline (mg) 57
37
88
Tyrosine (mg)
(%RDI)		 52
(6%)		 34
(4%)		 88
(10%)
Non-Essential  
Alanine (mg) 82
54
137
Aspartic acid (mg) 158
103
219
Betaine (mg) 175
--
0.43
Glutamic acid (mg) 582
379
449
Hydroxyproline (mg) --
--
--
Serine (mg) 80
53
118
Data Source
Raw Beets
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Beets
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Beet Greens (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.