Beets and Beet Greens - Ingredients Descriptions and Photos
From All-Creatures.org Vegan - Vegetarian Recipe Book: How Mary and Frank and Friends Eat

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Ingredients Descriptions and Photos
Beets and Beet Greens

Beets, raw

Scientific Name: Beta vulgaris

NDB No: 11080

Nutrient	Units	Value per 100 grams of edible portion	Sample Count	Std. Error	1 cup ------- 136 g	1 beet (2" dia) ------- 82 g
Proximates
Water	g	87.58	21	0.723	119.109	71.816
Energy	kcal	43	0		58.480	35.260
Energy	kj	180	0		244.800	147.600
Protein	g	1.61	9	0.140	2.190	1.320
Total lipid (fat)	g	0.17	9	0.051	0.231	0.139
Ash	g	1.08	8	0.108	1.469	0.886
Carbohydrate, by difference	g	9.56	0		13.002	7.839
Fiber, total dietary	g	2.8	0		3.808	2.296
Minerals
Calcium, Ca	mg	16	5	1.810	21.760	13.120
Iron, Fe	mg	0.80	8	0.195	1.088	0.656
Magnesium, Mg	mg	23	5	1.834	31.280	18.860
Phosphorus, P	mg	40	5	4.927	54.400	32.800
Potassium, K	mg	325	11	14.960	442.000	266.500
Sodium, Na	mg	78	13	10.198	106.080	63.960
Zinc, Zn	mg	0.35	14	0.041	0.476	0.287
Copper, Cu	mg	0.075	14	0.013	0.102	0.061
Manganese, Mn	mg	0.329	15	0.053	0.447	0.270
Selenium, Se	mcg	0.7	0		0.952	0.574
Vitamins
Vitamin C, total ascorbic acid	mg	4.9	5	1.544	6.664	4.018
Thiamin	mg	0.031	5	0.009	0.042	0.025
Riboflavin	mg	0.040	5	0.007	0.054	0.033
Niacin	mg	0.334	5	0.026	0.454	0.274
Pantothenic acid	mg	0.155	4	0.010	0.211	0.127
Vitamin B-6	mg	0.067	4	0.005	0.091	0.055
Folate, total	mcg	109	8	12.313	148.240	89.380
Folic acid	mcg	0	0		0.000	0.000
Folate, food	mcg	109	8	12.313	148.240	89.380
Folate, DFE	mcg_DFE	109	0		148.240	89.380
Vitamin B-12	mcg	0.00	0		0.000	0.000
Vitamin A, IU	IU	38	4	15.775	51.680	31.160
Retinol	mcg	0	0		0.000	0.000
Vitamin A, RAE	mcg_RAE	2	4	0.789	2.720	1.640
Vitamin E	mg_ATE	0.300	0		0.408	0.246
Lipids
Fatty acids, total saturated	g	0.027	0		0.037	0.022
4:0	g	0.000	0		0.000	0.000
6:0	g	0.000	0		0.000	0.000
8:0	g	0.000	0		0.000	0.000
10:0	g	0.000	0		0.000	0.000
12:0	g	0.000	0		0.000	0.000
14:0	g	0.000	0		0.000	0.000
16:0	g	0.026	0		0.035	0.021
18:0	g	0.001	0		0.001	0.001
Fatty acids, total monounsaturated	g	0.033	0		0.045	0.027
16:1 undifferentiated	g	0.000	0		0.000	0.000
18:1 undifferentiated	g	0.033	0		0.045	0.027
20:1	g	0.000	0		0.000	0.000
22:1 undifferentiated	g	0.000	0		0.000	0.000
Fatty acids, total polyunsaturated	g	0.061	0		0.083	0.050
18:2 undifferentiated	g	0.056	0		0.076	0.046
18:3 undifferentiated	g	0.005	0		0.007	0.004
18:4	g	0.000	0		0.000	0.000
20:4 undifferentiated	g	0.000	0		0.000	0.000
20:5 n-3	g	0.000	0		0.000	0.000
22:5 n-3	g	0.000	0		0.000	0.000
22:6 n-3	g	0.000	0		0.000	0.000
Cholesterol	mg	0	0		0.000	0.000
Phytosterols	mg	25	1		34.000	20.500
Amino acids
Tryptophan	g	0.019	0		0.026	0.016
Threonine	g	0.047	0		0.064	0.039
Isoleucine	g	0.048	0		0.065	0.039
Leucine	g	0.068	0		0.092	0.056
Lysine	g	0.058	0		0.079	0.048
Methionine	g	0.018	0		0.024	0.015
Cystine	g	0.019	0		0.026	0.016
Phenylalanine	g	0.046	0		0.063	0.038
Tyrosine	g	0.038	0		0.052	0.031
Valine	g	0.056	0		0.076	0.046
Arginine	g	0.042	0		0.057	0.034
Histidine	g	0.021	0		0.029	0.017
Alanine	g	0.060	0		0.082	0.049
Aspartic acid	g	0.116	0		0.158	0.095
Glutamic acid	g	0.428	0		0.582	0.351
Glycine	g	0.031	0		0.042	0.025
Proline	g	0.042	0		0.057	0.034
Serine	g	0.059	0		0.080	0.048

USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

Beets, cooked, boiled, drained

NDB No: 11081

Nutrient	Units	Value per 100 grams of edible portion	Sample Count	Std. Error	.5 cup slices ------- 85 g	2 beets (2" dia, sphere) ------- 100 g
Proximates
Water	g	87.06	0		74.001	87.060
Energy	kcal	44	0		37.400	44.000
Energy	kj	184	0		156.400	184.000
Protein	g	1.68	0		1.428	1.680
Total lipid (fat)	g	0.18	0		0.153	0.180
Ash	g	1.12	0		0.952	1.120
Carbohydrate, by difference	g	9.96	0		8.466	9.960
Fiber, total dietary	g	2.0	0		1.700	2.000
Minerals
Calcium, Ca	mg	16	0		13.600	16.000
Iron, Fe	mg	0.79	0		0.672	0.790
Magnesium, Mg	mg	23	0		19.550	23.000
Phosphorus, P	mg	38	0		32.300	38.000
Potassium, K	mg	305	0		259.250	305.000
Sodium, Na	mg	77	0		65.450	77.000
Zinc, Zn	mg	0.35	0		0.297	0.350
Copper, Cu	mg	0.074	0		0.063	0.074
Manganese, Mn	mg	0.326	0		0.277	0.326
Selenium, Se	mcg	0.7	0		0.595	0.700
Vitamins
Vitamin C, total ascorbic acid	mg	3.6	0		3.060	3.600
Thiamin	mg	0.027	0		0.023	0.027
Riboflavin	mg	0.040	0		0.034	0.040
Niacin	mg	0.331	0		0.281	0.331
Pantothenic acid	mg	0.145	0		0.123	0.145
Vitamin B-6	mg	0.067	0		0.057	0.067
Folate, total	mcg	80	0		68.000	80.000
Folic acid	mcg	0	0		0.000	0.000
Folate, food	mcg	80	0		68.000	80.000
Folate, DFE	mcg_DFE	80	0		68.000	80.000
Vitamin B-12	mcg	0.00	0		0.000	0.000
Vitamin A, IU	IU	35	0		29.750	35.000
Retinol	mcg	0	0		0.000	0.000
Vitamin A, RAE	mcg_RAE	2	0		1.700	2.000
Vitamin E	mg_ATE	0.300	0		0.255	0.300
Lipids
Fatty acids, total saturated	g	0.028	0		0.024	0.028
4:0	g	0.000	0		0.000	0.000
6:0	g	0.000	0		0.000	0.000
8:0	g	0.000	0		0.000	0.000
10:0	g	0.000	0		0.000	0.000
12:0	g	0.000	0		0.000	0.000
14:0	g	0.000	0		0.000	0.000
16:0	g	0.027	0		0.023	0.027
18:0	g	0.001	0		0.001	0.001
Fatty acids, total monounsaturated	g	0.035	0		0.030	0.035
16:1 undifferentiated	g	0.000	0		0.000	0.000
18:1 undifferentiated	g	0.035	0		0.030	0.035
20:1	g	0.000	0		0.000	0.000
22:1 undifferentiated	g	0.000	0		0.000	0.000
Fatty acids, total polyunsaturated	g	0.064	0		0.054	0.064
18:2 undifferentiated	g	0.058	0		0.049	0.058
18:3 undifferentiated	g	0.005	0		0.004	0.005
18:4	g	0.000	0		0.000	0.000
20:4 undifferentiated	g	0.000	0		0.000	0.000
20:5 n-3	g	0.000	0		0.000	0.000
22:5 n-3	g	0.000	0		0.000	0.000
22:6 n-3	g	0.000	0		0.000	0.000
Cholesterol	mg	0	0		0.000	0.000
Amino acids
Tryptophan	g	0.020	0		0.017	0.020
Threonine	g	0.049	0		0.042	0.049
Isoleucine	g	0.050	0		0.043	0.050
Leucine	g	0.071	0		0.060	0.071
Lysine	g	0.060	0		0.051	0.060
Methionine	g	0.019	0		0.016	0.019
Cystine	g	0.020	0		0.017	0.020
Phenylalanine	g	0.048	0		0.041	0.048
Tyrosine	g	0.040	0		0.034	0.040
Valine	g	0.059	0		0.050	0.059
Arginine	g	0.044	0		0.037	0.044
Histidine	g	0.022	0		0.019	0.022
Alanine	g	0.063	0		0.054	0.063
Aspartic acid	g	0.121	0		0.103	0.121
Glutamic acid	g	0.446	0		0.379	0.446
Glycine	g	0.033	0		0.028	0.033
Proline	g	0.043	0		0.037	0.043
Serine	g	0.062	0		0.053	0.062

USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

Beet greens, raw

Scientific Name: Beta vulgaris

NDB No: 11086

Nutrient	Units	Value per 100 grams of edible portion	Sample Count	Std. Error	1 cup ------- 38 g
Proximates
Water	g	92.15	6	0.466	35.017
Energy	kcal	19	0		7.220
Energy	kj	79	0		30.020
Protein	g	1.82	1		0.692
Total lipid (fat)	g	0.06	1		0.023
Ash	g	2.01	1		0.764
Carbohydrate, by difference	g	3.97	0		1.509
Fiber, total dietary	g	3.7	0		1.406
Minerals
Calcium, Ca	mg	119	1		45.220
Iron, Fe	mg	3.30	0		1.254
Magnesium, Mg	mg	72	1		27.360
Phosphorus, P	mg	40	0		15.200
Potassium, K	mg	547	5	103.041	207.860
Sodium, Na	mg	201	5	39.962	76.380
Zinc, Zn	mg	0.38	1		0.144
Copper, Cu	mg	0.191	1		0.073
Manganese, Mn	mg	0.391	0		0.149
Selenium, Se	mcg	0.9	0		0.342
Vitamins
Vitamin C, total ascorbic acid	mg	30.0	0		11.400
Thiamin	mg	0.100	0		0.038
Riboflavin	mg	0.220	0		0.084
Niacin	mg	0.400	0		0.152
Pantothenic acid	mg	0.250	0		0.095
Vitamin B-6	mg	0.106	0		0.040
Folate, total	mcg	15	0		5.700
Folic acid	mcg	0	0		0.000
Folate, food	mcg	15	0		5.700
Folate, DFE	mcg_DFE	15	0		5.700
Vitamin B-12	mcg	0.00	0		0.000
Vitamin A, IU	IU	6100	0		2318.000
Retinol	mcg	0	0		0.000
Vitamin A, RAE	mcg_RAE	305	0		115.900
Vitamin E	mg_ATE	1.500	0		0.570
Lipids
Fatty acids, total saturated	g	0.009	0		0.003
4:0	g	0.000	0		0.000
6:0	g	0.000	0		0.000
8:0	g	0.000	0		0.000
10:0	g	0.000	0		0.000
12:0	g	0.000	0		0.000
14:0	g	0.000	0		0.000
16:0	g	0.009	0		0.003
18:0	g	0.000	0		0.000
Fatty acids, total monounsaturated	g	0.012	0		0.005
16:1 undifferentiated	g	0.000	0		0.000
18:1 undifferentiated	g	0.012	0		0.005
20:1	g	0.000	0		0.000
22:1 undifferentiated	g	0.000	0		0.000
Fatty acids, total polyunsaturated	g	0.021	0		0.008
18:2 undifferentiated	g	0.019	0		0.007
18:3 undifferentiated	g	0.002	0		0.001
18:4	g	0.000	0		0.000
20:4 undifferentiated	g	0.000	0		0.000
20:5 n-3	g	0.000	0		0.000
22:5 n-3	g	0.000	0		0.000
22:6 n-3	g	0.000	0		0.000
Cholesterol	mg	0	0		0.000
Phytosterols	mg	21	0		7.980
Amino acids
Tryptophan	g	0.029	5		0.011
Threonine	g	0.054	5		0.021
Isoleucine	g	0.038	5		0.014
Leucine	g	0.081	5		0.031
Lysine	g	0.053	5		0.020
Methionine	g	0.015	5		0.006
Cystine	g	0.017	5		0.006
Phenylalanine	g	0.048	5		0.018
Tyrosine	g	0.043	5		0.016
Valine	g	0.054	5		0.021
Arginine	g	0.052	5		0.020
Histidine	g	0.028	5		0.011
Alanine	g	0.067	4		0.025
Aspartic acid	g	0.107	4		0.041
Glutamic acid	g	0.221	4		0.084
Glycine	g	0.067	4		0.025
Proline	g	0.043	4		0.016
Serine	g	0.058	4		0.022

USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

Beet greens, cooked, boiled, drained, without salt

NDB No: 11087

Nutrient	Units	Value per 100 grams of edible portion	Sample Count	Std. Error	1 cup (1" pieces) ------- 144 g^.5 cup (1" pieces)
Proximates
Water	g	89.13	0		128.347
Energy	kcal	27	0		38.880
Energy	kj	113	0		162.720
Protein	g	2.57	1		3.701
Total lipid (fat)	g	0.20	1		0.288
Ash	g	2.64	1		3.802
Carbohydrate, by difference	g	5.46	0		7.862
Fiber, total dietary	g	2.9	0		4.176
Minerals
Calcium, Ca	mg	114	1		164.160
Iron, Fe	mg	1.90	0		2.736
Magnesium, Mg	mg	68	1		97.920
Phosphorus, P	mg	41	1		59.040
Potassium, K	mg	909	1		1308.960
Sodium, Na	mg	241	1		347.040
Zinc, Zn	mg	0.50	0		0.720
Copper, Cu	mg	0.251	0		0.361
Manganese, Mn	mg	0.514	0		0.740
Selenium, Se	mcg	0.9	0		1.296
Vitamins
Vitamin C, total ascorbic acid	mg	24.9	0		35.856
Thiamin	mg	0.117	0		0.168
Riboflavin	mg	0.289	0		0.416
Niacin	mg	0.499	0		0.719
Pantothenic acid	mg	0.329	0		0.474
Vitamin B-6	mg	0.132	0		0.190
Folate, total	mcg	14	0		20.160
Folic acid	mcg	0	0		0.000
Folate, food	mcg	14	0		20.160
Folate, DFE	mcg_DFE	14	0		20.160
Vitamin B-12	mcg	0.00	0		0.000
Vitamin A, IU	IU	5100	0		7344.000
Retinol	mcg	0	0		0.000
Vitamin A, RAE	mcg_RAE	255	0		367.200
Vitamin E	mg_ATE	0.300	0		0.432
Lipids
Fatty acids, total saturated	g	0.031	0		0.045
4:0	g	0.000	0		0.000
6:0	g	0.000	0		0.000
8:0	g	0.000	0		0.000
10:0	g	0.000	0		0.000
12:0	g	0.000	0		0.000
14:0	g	0.000	0		0.000
16:0	g	0.030	0		0.043
18:0	g	0.001	0		0.001
Fatty acids, total monounsaturated	g	0.038	0		0.055
16:1 undifferentiated	g	0.000	0		0.000
18:1 undifferentiated	g	0.038	0		0.055
20:1	g	0.000	0		0.000
22:1 undifferentiated	g	0.000	0		0.000
Fatty acids, total polyunsaturated	g	0.070	0		0.101
18:2 undifferentiated	g	0.065	0		0.094
18:3 undifferentiated	g	0.006	0		0.009
18:4	g	0.000	0		0.000
20:4 undifferentiated	g	0.000	0		0.000
20:5 n-3	g	0.000	0		0.000
22:5 n-3	g	0.000	0		0.000
22:6 n-3	g	0.000	0		0.000
Cholesterol	mg	0	0		0.000
Amino acids
Tryptophan	g	0.040	0		0.058
Threonine	g	0.076	0		0.109
Isoleucine	g	0.053	0		0.076
Leucine	g	0.115	0		0.166
Lysine	g	0.075	0		0.108
Methionine	g	0.021	0		0.030
Cystine	g	0.024	0		0.035
Phenylalanine	g	0.068	0		0.098
Tyrosine	g	0.061	0		0.088
Valine	g	0.076	0		0.109
Arginine	g	0.073	0		0.105
Histidine	g	0.039	0		0.056
Alanine	g	0.095	0		0.137
Aspartic acid	g	0.152	0		0.219
Glutamic acid	g	0.312	0		0.449
Glycine	g	0.094	0		0.135
Proline	g	0.061	0		0.088
Serine	g	0.082	0		0.118

USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

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The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!