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Nutritional info of: Beets, raw
vs
Beets, canned, drained solids

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Raw Beet salad
Raw Beet salad
Homemade canned Pickled Beets
Homemade canned Pickled Beets
 
Official USDA name:"Beets, raw"
USDA Record Number:"11080"
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Food Group:Vegetables and Vegetable Products
Official USDA name:"Beets, canned, drained solids"
USDA Record Number:"11084"
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Food Group:Vegetables and Vegetable Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Beets, raw vs Beets, canned, drained solids

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

43
Calories from Fat 1
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

78mg
3%
 

Total Carbohydrate

10g
3%
 
Dietary Fiber 3g11%
 
Sugars 7g
 

Protein

2g
 
Vitamin A1% · Vitamin C0%
 
Calcium2% · Iron4%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

31
Calories from Fat 1
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

194mg
8%
 

Total Carbohydrate

7g
2%
 
Dietary Fiber 2g7%
 
Sugars 6g
 

Protein

1g
 
Vitamin A0% · Vitamin C0%
 
Calcium2% · Iron10%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Beets, raw vs Beets, canned, drained solids

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories43 kcal180 kJ2%
 
from Carbs36.7 kcal153.6 kJ
 
from Fat1.4 kcal5.95 kJ
 
from Protein4.5 kcal18.73 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories31 kcal130 kJ2%
 
from Carbs27.7 kcal115.84 kJ
 
from Fat1.2 kcal4.9 kJ
 
from Protein2.5 kcal10.58 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Beets, raw vs Beets, canned, drained solids

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 33 IU 1%
 
Vitamin B6 0.067 mg 3%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 4.9 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.04 mg 0%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.2 mcg 0%
 
Thiamin 0.031 mg 2%
 
Riboflavin 0.04 mg 2%
 
Niacin 0.334 mg 2%
 
Pantothenic Acid 0.155 mg 2%
 
Folate 109 mcg 27%
 
Folate, Food 109 mcg 27%
 
Folate, DFE 109 mcg DFE 27%
 
Choline 6 mg ~
 
Betaine 128.7 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 24 IU 0%
 
Vitamin B6 0.057 mg 3%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 4.1 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.03 mg 0%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.2 mcg 0%
 
Thiamin 0.01 mg 1%
 
Riboflavin 0.04 mg 2%
 
Niacin 0.157 mg 1%
 
Pantothenic Acid 0.156 mg 2%
 
Folate 30 mcg 8%
 
Folate, Food 30 mcg 8%
 
Folate, DFE 30 mcg DFE 8%
 
Choline 7.5 mg ~
 
Betaine 255.5 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Beets, raw vs Beets, canned, drained solids

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 16 mg 2%
 
Iron 0.8 mg 4%
 
Magnesium 23 mg 6%
 
Phosphorus 40 mg 4%
 
Potassium 325 mg 7%
 
Sodium 78 mg 3%
 
Zinc 0.35 mg 2%
 
Copper 0.075 mg 4%
 
Manganese 0.329 mg 16%
 
Selenium 0.7 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 15 mg 2%
 
Iron 1.82 mg 10%
 
Magnesium 17 mg 4%
 
Phosphorus 17 mg 2%
 
Potassium 148 mg 3%
 
Sodium 194 mg 8%
 
Zinc 0.21 mg 1%
 
Copper 0.059 mg 3%
 
Manganese 0.287 mg 14%
 
Selenium 0.5 mcg 1%
 
Fluoride 26.3 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Beets, raw vs Beets, canned, drained solids

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein1.61g3%
 

Essential Aminos

 
Histidine0.021 g3%
 
Isoleucine0.048 g3%
 
Leucine0.068 g2%
 
Lysine0.058 g3%
 
Methionine0.018 g
 
Phenylalanine0.046 g
 
Threonine0.047 g4%
 
Tryptophan0.019 g7%
 
Valine0.056 g3%
 

Non-essential Aminos

 
Arginine0.042 g
 
Alanine0.06 g
 
Aspartate0.116 g
 
Cystine0.019 g
 
Glutamate0.428 g
 
Glycine0.031 g
 
Hydroxyproline
 
Proline0.042 g
 
Serine0.059 g
 
Tyrosine0.038 g
 
Methionine + Cystine† 0.037 g 4
 
Phenylalanine + Tyrosine† 0.084 g 8
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein0.91g2%
 

Essential Aminos

 
Histidine0.012 g2%
 
Isoleucine0.027 g2%
 
Leucine0.039 g1%
 
Lysine0.033 g2%
 
Methionine0.01 g
 
Phenylalanine0.026 g
 
Threonine0.027 g3%
 
Tryptophan0.011 g4%
 
Valine0.032 g2%
 

Non-essential Aminos

 
Arginine0.024 g
 
Alanine0.034 g
 
Aspartate0.066 g
 
Cystine0.011 g
 
Glutamate0.242 g
 
Glycine0.018 g
 
Hydroxyproline
 
Proline0.024 g
 
Serine0.033 g
 
Tyrosine0.022 g
 
Methionine + Cystine† 0.021 g 2
 
Phenylalanine + Tyrosine† 0.048 g 5
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Beets, raw vs Beets, canned, drained solids

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates9.56g3%
 
Dietary Fiber2.8g11%
 
Starch~
 
Sugars6.76g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates7.21g2%
 
Dietary Fiber1.8g7%
 
Starch~
 
Sugars5.51g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Beets, raw vs Beets, canned, drained solids

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.17g0%
 
Total Omega-3 Fatty Acids0.005g
 
Total Omega-6 Fatty Acids0.055g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.027g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.026g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.001g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.032g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.032g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.06g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.055g
 
Linolenic Acid   [Octadecatrienoic Acid]0.005g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.14g0%
 
Total Omega-3 Fatty Acids0.004g
 
Total Omega-6 Fatty Acids0.045g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.022g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.021g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.001g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.027g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.027g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.049g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.045g
 
Linolenic Acid   [Octadecatrienoic Acid]0.004g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Beets, raw vs Beets, canned, drained solids

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water87.58g
 
Ash1.08g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water90.96g
 
Ash0.78g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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