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Nutritional Data for 100 grams of BEETS, COOKED, BOILED, DRAINED

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 C SLICES = 85.00 gm, 2 BEETS = 100.00 gm
3.6% Cals from fat, 15.2% Cals from protein, 81.2% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   44.000     1.5%     2.0%
Protein                 Gms :    1.680     2.7%     3.4%
Total lipid (fat)       Gms :    0.180     0.2%     0.2%
Carbohydrate, by diff.  Gms :    9.960     2.1%     3.0%
Total saturated fat     Gms :    0.028     0.1%     0.1%
Ttl monounsaturated fat Gms :    0.035
Ttl polyunsaturated fat Gms :    0.064
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :   77.000    15.4%    15.4%
Total dietary fiber     Gms :    1.700     6.8%     6.8%
Vitamin A               Re  :    4.000     0.4%     0.5%
Vitamin A               IU  :   35.000
Ascorbic acid           Mg  :    3.600     6.0%     6.0%
Thiamin                 Mg  :    0.027     1.8%     2.5%
Riboflavin              Mg  :    0.040     2.4%     3.1%
Niacin                  Mg  :    0.331     1.7%     2.2%
Vitamin B6              Mg  :    0.067     3.4%     4.2%
Folacin                 Mcg :   80.000    40.0%    44.4%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  305.000    15.2%    15.2%
Calcium                 Mg  :   16.000     2.0%     2.0%
Phosphorus              Mg  :   38.000     4.8%     4.8%
Magnesium               Mg  :   23.000     6.6%     8.2%
Iron                    Mg  :    0.790     7.9%     5.3%
Zinc                    Mg  :    0.350     2.3%     2.9%
Pantothenic acid        Mg  :    0.145     2.9%     2.9%
Copper                  Mg  :    0.074     3.7%     3.7%
Manganese               Mg  :    0.326     9.3%     9.3%
Ash                     Gms :    1.120
Water                   Gms :   87.060
Food energy             KJ  :  186.000
Palmitic acid (16:0)    Gms :    0.027
Stearic acid  (18:0)    Gms :    0.001
Oleic acid      (18:1)  Gms :    0.035
Linoleic acid (18:2/n6) Gms :    0.058     0.9%     1.2%
Linolenic acid(18:3/n3) Gms :    0.005     0.3%     0.4%
Histidine               Gms :    0.022     2.3%     2.9%
Isoleucine              Gms :    0.050     6.3%     7.9%
Leucine                 Gms :    0.071     6.4%     8.1%
Lysine                  Gms :    0.060     6.3%     7.9%
Methionine              Gms :    0.019
Cystine                 Gms :    0.020
Methionine+Cystine      Gms :    0.039     3.8%     4.8%
Phenylalanine           Gms :    0.048
Tyrosine                Gms :    0.040
Phenylalanine+Tyrosine  Gms :    0.088     7.9%    10.0%
Threonine               Gms :    0.049     8.9%     5.6%
Tryptophan              Gms :    0.020     7.1%     9.1%
Valine                  Gms :    0.059     7.5%     9.4%
Arginine                Gms :    0.044
Alanine                 Gms :    0.063
Aspartic acid           Gms :    0.121
Glutamic acid           Gms :    0.446
Glycine                 Gms :    0.033
@Y:    0.043
Serine                  Gms :    0.062
Protein Score:  87, 38% ideal. EAA score: 0.87. 
Limiting Amino Acid: Histidine    


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