beets

Beet Ruby Queen o

PRIMARY MICRO NUTRIENTS Calcium, Iron, vitamins A and C (these are highest in Beet Leaves); Folic acid, Manganese, Potassium (highest in Beet Roots)
SECONDARY MICRO NUTRIENTS Magnesium, Phosphorus, Iron and Vit B6
NUTRITIONAL HIGHLIGHTS and NOTES Detox aid and Anti-Cancer
FUNCTIONAL BENEFITS Liver health – stimulates liver detoxification process
PHYTONUTRIENTS Betacyanin (pigment) – Cancer fighting: inhibits formation of cancer causing nitrosamines
PLANT FAMILY Chenopodiaceae. Related to: Beets, Spinach, Swiss Chard
DANGERS Oxalates (Calcium binding and Kidney stones); large amounts of beet juice can upset the stomach
RDA Beet greens, raw % RDA Beets, cooked, boiled % RDA
Nutrient Unit per100g per 100g
Water g 91.02 87.06
Energy kcal 22 44
Protein g 2.2 1.68
Total lipid (fat) g 0.13 0.18
Carbohydrate, by difference g 4.33 9.96
Fiber, total dietary g 3.7 2
Sugars, total g 0.5 7.96
Minerals
Calcium, Ca mg 1000 117 11.7% 16 1.6%
Iron, Fe mg 8 2.57 32.1% 0.79 9.9%
Magnesium, Mg mg 420 70 16.7% 23 5.5%
Phosphorus, P mg 700 41 5.9% 38 5.4%
Potassium, K mg 470 762 162.1% 305 64.9%
Sodium, Na mg 226 77
Zinc, Zn mg 11 0.38 3.5% 0.35 3.2%
Copper, Cu mg 0.9 0.191 21.2% 0.074 8.2%
Manganese, Mn mg 2.3 0.391 17.0% 0.326 14.2%
Selenium, Se µg 55 0.9 1.6% 0.7 1.3%
Vitamins
Vitamin C, total ascorbic acid mg 90 30 33.3% 3.6 4.0%
Thiamin mg 1.2 0.1 8.3% 0.027 2.3%
Riboflavin mg 1.3 0.22 16.9% 0.04 3.1%
Niacin mg 16 0.4 2.5% 0.331 2.1%
Pantothenic acid mg 5 0.25 5.0% 0.145 2.9%
Vitamin B-6 mg 1.7 0.106 6.2% 0.067 3.9%
Folate, total µg 400 15 3.8% 80 20.0%
Choline, total mg 0.4 6.3
Betaine mg 0
Vitamin B-12 µg 2.4 0 0.0% 0 0.0%
Vitamin A, RAE mcg 900 382.7 42.5% 316 35.1%
Vitamin E, total mg 15 1.5 10.0% 0.04 0.3%
Vitamin D IU 600 0 0.0% 0 0.0%
Vitamin K (phylloquinone) µg 120 400 333.3% 0.2 0.2%

Notes:

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods

Online nutrient breakdown of foods: http://nutritiondata.self.com/

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