Beet
Description
Beet, a vegetable of the goosefoot family with a red or white edible root. The root supplies a fair amount of folic acid and potassium, and is used as a source of sugar.
Available throughout the year with peak season June through October.
Caloric Content
| 1 | 2 | |
| Calories: | 24 | 26 |
| Protein: | 2.2 | .90 gm |
| Carbohydrates: | 13.4 | 5.69 gm |
| Fiber: | 1.1 | .072 gm |
| Total fats: | .1 | .04 gm |
| Saturated fats: | .030 | .007 gm |
| Unsaturated fats: | .104 | .013 gm |
| Cholesterol: | 0 | 0 mg |
1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 1/2 cup slices, 85 grams
| 3 | 4 | |
| Calories: | 27 | 75 |
| Protein: | .78 | .91 gm |
| Carbohydrates: | 6.12 | 18.56 gm |
| Fiber: | - | .71 gm |
| Total fats: | .12 | .10 gm |
| Saturated fats: | .220 | .015 gm |
| Unsaturated fats: | .067 | .034 gm |
| Cholesterol: | 0 | 0 mg |
3. Canned, Drained - 1/2 cup slices, 85 grams
4. Pickled, Canned - 1/2 cup slices, 114 grams
Vitamin Content
| 1 | 2 | 3 | |
| Vitamin A: | 30 | 11 | - IU |
| Thiamine: | - | - | - mg |
| Vitamin B-2: | .07 | .012 | - mg |
| Vitamin B-6: | .074 | .026 | - mg |
| Vitamin B-12: | 0 | 0 | 0 mcg |
| Biotin: | - | - | - mcg |
| Niacin: | .5 | .232 | - mg |
| Pantothenic Acid: | .2 | .082 | - mg |
| Folic acid: | .126 | 45.2 | - mcg |
| Vitamin C: | .14 | 4.7 | - mg |
| Vitamin E: | - | - | - IU |
1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 1/2 cup slices, 85 grams
3. Canned, Drained - 1/2 cup slices, 85 grams
| 4 | USRDA | |
| Vitamin A: | 7 | 5000 IU |
| Thiamine: | .206 | 1.7 mg |
| Vitamin B-2: | .055 | 1.7 mg |
| Vitamin B-6: | - | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | .286 | 20 mg |
| Pantothenic Acid: | - | 10 mg |
| Folic acid: | - | 400 mcg |
| Vitamin C: | 2.6 | 60 mg |
| Vitamin E: | - | 30 IU |
4. Pickled, Canned - 1/2 cup slices, 114 grams
Mineral Content
| 1 | 2 | 3 | |
| Calcium: | 22 | 9 | - mg |
| Copper: | .297 | .048 | .050 mg |
| Iron: | .9 | .53 | 1.55 mg |
| Magnesium: | 30 | 31 | - mg |
| Manganese: | 1.27 | .204 | .244 mg |
| Phosphorus: | 45 | 26 | - mg |
| Potassium: | 452 | 266 | - mg |
| Selenium: | - | - | - mcg |
| Sodium: | 81 | 42 | - mg |
| Zinc: | .068 | .21 | .18 mg |
1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 1/2 cup slices, 85 grams
3. Canned, Drained - 1/2 cup slices, 85 grams
| 4 | USRDA | |
| Calcium: | 13 | 1000 mg |
| Copper: | .132 | 2 mg |
| Iron: | .47 | 18 mg |
| Magnesium: | 18 | 400 mg |
| Manganese: | - | n/a mg |
| Phosphorus: | 20 | 1000 mg |
| Potassium: | 169 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | 301 | n/a mg |
| Zinc: | .30 | 15 mg |
4. Pickled, Canned - 1/2 cup slices, 114 grams
Amino Acid Content
| 1 | 2 | |
| Tryptophan: | .023 | .010 gm |
| Threonine: | .059 | .026 gm |
| Isoleucine: | .059 | .027 gm |
| Leucine: | .085 | .038 gm |
| Lysine: | .071 | .032 gm |
| Methionine: | .023 | .010 gm |
| Cysteine: | .024 | .011 gm |
| Phenylalanine: | .057 | .026 gm |
| Tyrosine: | .047 | .021 gm |
| Valine: | .070 | .031 gm |
| Arginine: | .9 | .53 gm |
| Histidine: | 30 | 31 gm |
| Alanine: | 1.27 | .204 gm |
| Aspartic acid: | 45 | 26 gm |
| Glutamic Acid: | 452 | 266 gm |
| Glycine: | - | - gm |
| Proline: | 81 | 42 gm |
| Serine: | .068 | .21 gm |
1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 1/2 cup slices, 85 grams
| 3 | 4 | |
| Tryptophan: | .009 | .010 gm |
| Threonine: | .023 | .027 gm |
| Isoleucine: | .023 | .027 gm |
| Leucine: | .033 | .039 gm |
| Lysine: | .028 | .033 gm |
| Methionine: | .009 | .010 gm |
| Cysteine: | .009 | .011 gm |
| Phenylalanine: | .022 | .026 gm |
| Tyrosine: | .019 | .022 gm |
| Valine: | .027 | .032 gm |
| Arginine: | .020 | .024 gm |
| Histidine: | .010 | .013 gm |
| Alanine: | .029 | .034 gm |
| Aspartic acid: | .056 | .065 gm |
| Glutamic Acid: | .206 | .242 gm |
| Glycine: | .015 | .017 gm |
| Proline: | .020 | .024 gm |
| Serine: | .028 | .033 gm |
3. Canned, Drained - 1/2 cup slices, 85 grams
4. Pickled, Canned - 1/2 cup slices, 114 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.
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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