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Beet Greens

Beet Greens

Description

Beet greens, the leafy green tops of beets, which are commonly removed before the beet roots are sold or consumed. They are an excellent source of provitamin A carotenoids, iron, magnesium, vitamin C, vitamin K and potassium, as well as a moderate to very good source of calcium, phosphorus, thiamine and riboflavin.

Available throughout the year with peak season June through October.

Caloric Content

1 2
Calories: 24 20
Protein: 2.21.85 gm
Carbohydrates: 4.63.93 gm
Fiber: 1.3 .76 gm
Total fats:.006 .14 gm
Saturated fats:.009.022 gm
Unsaturated fats:.033.077 gm
Cholesterol: 0 0 mg



1. Raw - 1 cup, 100 grams
2. Boiled, Drained - 1/2 cup 1 inch, 72 grams

Vitamin Content

1 2 USRDA
Vitamin A:610036725000 IU
Thiamine: - .084 1.7 mg
Vitamin B-2: .22 .208 1.7 mg
Vitamin B-6: .05 .095 2.0 mg
Vitamin B-12: 0 0 6 mcg
Biotin: 3 - 300 mcg
Niacin: .4 .359 20 mg
Pantothenic Acid: .1 .237 10 mg
Folic acid: .05 - 400 mcg
Vitamin C: 30 17.9 60 mg
Vitamin E: - - 30 IU



1. Raw - 1 cup, 100 grams
2. Boiled, Drained - 1/2 cup 1 inch, 72 grams

Mineral Content

1 2 USRDA
Calcium:119 821000 mg
Copper: .09.181 2 mg
Iron: 3.31.37 18 mg
Magnesium:106 49 400 mg
Manganese: 1.3 - n/a mg
Phosphorus: 40 291000 mg
Potassium:570 654 n/a mg
Selenium: - - n/a mcg
Sodium: 16 173 n/a mg
Zinc: .23 .36 15 mg



1. Raw - 1 cup, 100 grams
2. Boiled, Drained - 1/2 cup 1 inch, 72 grams

Amino Acid Content

1 2
Tryptophan:.029.029 gm
Threonine:.054.055 gm
Isoleucine: .038.038 gm
Leucine:.081.083 gm
Lysine:.053.054 gm
Methionine:.015.015 gm
Cysteine:.017.017 gm
Phenylalanine:.048.049 gm
Tyrosine:.043.044 gm
Valine:.054.055 gm
Arginine: 3.3.053 gm
Histidine: 106.028 gm
Alanine: 1.3.068 gm
Aspartic acid: 40.109 gm
Glutamic Acid: 570.225 gm
Glycine: -.068 gm
Proline: 16.044 gm
Serine: .23.059 gm



1. Raw - 1 cup, 100 grams
2. Boiled, Drained - 1/2 cup 1 inch, 72 grams

References

Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.

Produce Availability & Merchandising Guide. The Packer. 1989.

United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.

United States Department of Agriculture. How To Buy Food For Economy and Quality. Recommendations of the United States Department of Agriculture. Dover: New York. 1975.

 


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