Beet greens, cooked, boiled, drained, without salt
300g (2.1 cup (1" pieces))
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Fat
Carbs
Sugars
Starch
Fibers
Protein
Water
Energy
Trp
Thr
Ile
Leu
Lys
Met
P+T
Val
His
Cys
Ca
Cu
F
Fe
Mg
Mn
P
K
Se
Na
Zn
A
E
D
C
B1
B2
B3
B5
B6
B9
B12
Chol
K+K
Ω6
Ω3
E+D
Trns
Sat
| Macro Nutrients | |||
|---|---|---|---|
| Fat | 0.781 % | 0.781% of 76.8 g RDA | |
| Carbs | 4.74 % | 4.74% of 346 g AI | |
| Sugars | 5.54 % | 5.54% of 32.5 g RDA | |
| Starch | ? % | ? % of 275 g deducted | |
| Fibers | 22.9 % | 22.9% of 38.0 g AI | |
| Protein | 12.9 % | 12.9% of 60.0 g RDA | |
| Water | 7.23 % | 7.23% of 3700 g AI | |
| Energy | 3.22 % | 3.22% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 40.0 % | 40.0% of 0.3 g RDA | |
| Threonine | 20.3 % | 20.3% of 1.13 g RDA | |
| Isoleucine | 10.6 % | 10.6% of 1.50 g RDA | |
| Leucine | 11.8 % | 11.8% of 2.93 g RDA | |
| Lysine | 10.00 % | 10.00% of 2.25 g RDA | |
| Methionine | 8.40 % | 8.40% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
20.6 % | 20.6% of 1.88 g RDA | |
| Valine | 11.7 % | 11.7% of 1.95 g RDA | |
| Histidine | 15.6 % | 15.6% of 0.75 g RDA | |
| Cysteine | 24.0 % | 24.0% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 34.2 % | 34.2% of 1000 mg AI | |
| Copper, Cu | 83.7 % | 83.7% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 71.3 % | 71.3% of 8.00 mg RDA | |
| Magnesium, Mg | 48.6 % | 48.6% of 420 mg RDA | |
| Manganese, Mn | 67.0 % | 67.0% of 2.30 mg AI | |
| Phosphorus; P | 17.6 % | 17.6% of 700 mg RDA | |
| Potassium, K | 58.0 % | 58.0% of 4700 mg AI | |
| Selenium, Se | 4.91 % | 4.91% of 55.0 µg RDA | |
| Sodium, Na | 48.2 % | 48.2% of 1500 mg AI | |
| Zinc, Zn | 13.6 % | 13.6% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 128 % | 128% of 900 µg RDA | |
|
Vit E + Vit E add. |
36.2 % | 36.2% of 15.0 mg RDA | |
| Vit D | 0 % | 0% of 600 IU AI | |
| Vit C | 83.0 % | 83.0% of 90.0 mg RDA | |
| Vit B1 | 29.3 % | 29.3% of 1.20 mg RDA | |
| Vit B2 | 66.7 % | 66.7% of 1.30 mg RDA | |
| Vit B3 | 9.36 % | 9.36% of 16.0 mg RDA | |
| Vit B5 | 19.7 % | 19.7% of 5.00 mg AI | |
| Vit B6 | 30.5 % | 30.5% of 1.30 mg RDA | |
| Vit B9 | 10.5 % | 10.5% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
0 % | 0% of 2.40 µg RDA | |
| Choline | 0.273 % | 0.273% of 550 mg AI | |
|
Vit K1 + Vit K2 |
1210 % | 1210% of 120 µg AI | |
| Essential Omega fatty acids | |||
|---|---|---|---|
| Ω6 Essential LA | ? % | ? % of 11.2 g AI | |
| Ω3 Essential ALA | ? % | ? % of 1.40 g AI | |
|
Ω3 ~Essential EPA + Ω3 ~Essential DHA |
0 % | 0% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | ? % | ? % of 2.79 g MAX | |
| Saturated Fat | 0.666 % | 0.666% of 14.0 g MAX | |
Max of 300 g
Aimed for 1/3* daily energy requirement, with a 300g maximum.
*Presuming 3 equal meals a day
Macro Nutrient
Carbs
16.4g
5.50% of total weight
5.50% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
267g
89.0% of total weight
89.0% of total weight
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
Macro Nutrient
Sugars
1.80g
0.6% of total weight
0.6% of total weight
Non-added sugars or natural sugars!
Macro Nutrient
Fibers
8.70g
2.90% of total weight
2.90% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Unknown
0.1%
Macro Nutrients
Fat
0.6 g
0.781% of 76.8 kcal RDA
28% of total calories
Macro Nutrients
Carbs
16.4 g
4.74% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
1.80 g
5.54% of 32.5 g RDA
5% of total calories
Non-added sugars or natural sugars!
Non-added sugars or natural sugars!
Macro Nutrients
Starch
? g
? % of 275 g deducted
Starches are your main long term energy source
Macro Nutrients
Fibers
8.70 g
22.9% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Protein
7.71 g
12.9% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
267 g
7.23% of 3700 g AI
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
Essential Proteins
Tryptophan
0.12 g
40.0% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
0.228 g
20.3% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
0.159 g
10.6% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
0.345 g
11.8% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
0.225 g
10.00% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.063 g
8.40% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
0.204 g
Tyrosine
0.183 g
20.6% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
0.228 g
11.7% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.117 g
15.6% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.072 g
24.0% of 0.3 g RDA
0.004g per kg body weight
Essential Omega fatty acids
Ω6 Essential LA
? g
? % of 11.2 g AI
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
? g
? % of 1.40 g AI
Rarer for vegans
1% of total calories
Essential Omega fatty acids
Ω3 ~Essential EPA
0 g
Ω3 ~Essential DHA
0 g
0% of 0.25 g AI
Rarer for vegans
Undesired nutrients
Saturated Fat
0.093 g
0.666% of 14.0 g MAX
5% of total calories
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