Beet Greens
Written by Med-Scope
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: 2.2 1.85 gm Carbohydrates: 4.6 3.93 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 gramsVitamin Content
1 2 USRDA Vitamin A: 6100 3672 5000 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 gramsMineral Content
1 2 USRDA Calcium: 119 82 1000 mg Copper: .09 .181 2 mg Iron: 3.3 1.37 18 mg Magnesium: 106 49 400 mg Manganese: 1.3 - n/a mg Phosphorus: 40 29 1000 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 gramsAmino 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 gramsReferences
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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