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The beet dates back to prehistoric times; ancient civilizations along the shores
of the Mediterranean Sea grew beets for the medicinal quality of their tops. Later,
when the root grew plumper and more succulent, they savored its pleasant taste
and texture. At the same time Charlemagne was leaving his mark on the French empire,
the beet was becoming quite popular. By then, no respectable French garden was
complete without several rows of the hearty plant. During the 16th century, the
beet traveled from France to Germany where it was known as "Roman Beet."
Like the Romans, it eventually crossed the English Channel and, from there, to
more fertile country in the New World. Sliced, tangy, pickled beets, packed in
a special brine of vinegar and natural flavoring, add color and zest to an hors
d'oeuvre tray or salad bar. Whole beets can be made into a delicious Eastern European
soup, borscht. Cut and diced style beets are perfect for use in many ethnic vegetable
dishes to complement a meat or fish entree. Beets are an excellent source of fiber
and phosphorous. And, a half-cup serving of canned beets contains just 35 calories.
Beets, also known as beetroot, are high in protein, iron, potassium,
folacin, and fiber. Their edible leaves offer protein, calcium, fiber, beta carotene,
vitamins A and C, and some B vitamins. They're known in the arena of natural healing
for their ability to purify the blood and the liver.
Beets make lasting friends almost instantly. Once you've tasted fresh beets in
the peak of their season from June through October, you'll delight in their sweetness
and versatility. We should mention that they have the highest sugar content of
all in the vegetable kingdom.
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Scientific name: Beta vulgaris
| Nutrient |
Units |
Value per
100 grams of
edible portion |
Sample
Count |
Std.
Error |
| Proximates |
|
|
|
|
| Water |
g |
87.58 |
21 |
0.723 |
| Energy |
kcal |
43 |
0 |
|
| Energy |
kj |
180 |
0 |
|
| Protein |
g |
1.61 |
9 |
0.140 |
| Total lipid (fat) |
g |
0.17 |
9 |
0.051 |
| Ash |
g |
1.08 |
8 |
0.108 |
| Carbohydrate, by difference |
g |
9.56 |
0 |
|
| Fiber, total dietary |
g |
2.8 |
0 |
|
| Minerals |
|
|
|
|
| Calcium, Ca |
mg |
16 |
5 |
1.810 |
| Iron, Fe |
mg |
0.80 |
8 |
0.195 |
| Magnesium, Mg |
mg |
23 |
5 |
1.834 |
| Phosphorus, P |
mg |
40 |
5 |
4.927 |
| Potassium, K |
mg |
325 |
11 |
14.960 |
| Sodium, Na |
mg |
78 |
13 |
10.198 |
| Zinc, Zn |
mg |
0.35 |
14 |
0.041 |
| Copper, Cu |
mg |
0.075 |
14 |
0.013 |
| Manganese, Mn |
mg |
0.329 |
15 |
0.053 |
| Selenium, Se |
mcg |
0.7 |
0 |
|
| Vitamins |
|
|
|
|
| Vitamin C, total ascorbic acid |
mg |
4.9 |
5 |
1.544 |
| Thiamin |
mg |
0.031 |
5 |
0.009 |
| Riboflavin |
mg |
0.040 |
5 |
0.007 |
| Niacin |
mg |
0.334 |
5 |
0.026 |
| Pantothenic acid |
mg |
0.155 |
4 |
0.010 |
| Vitamin B-6 |
mg |
0.067 |
4 |
0.005 |
| Folate, total |
mcg |
109 |
8 |
12.313 |
| Folic acid |
mcg |
0 |
0 |
|
| Folate, food |
mcg |
109 |
8 |
12.313 |
| Folate, DFE |
mcg_DFE |
109 |
0 |
|
| Vitamin B-12 |
mcg |
0.00 |
0 |
|
| Vitamin A, IU |
IU |
38 |
4 |
15.775 |
| Retinol |
mcg |
0 |
0 |
|
| Vitamin A, RAE |
mcg_RAE |
2 |
4 |
0.789 |
| Vitamin E |
mg_ATE |
0.300 |
0 |
|
| Lipids |
|
|
|
|
| Fatty acids, total saturated |
g |
0.027 |
0 |
|
| 4:0 |
g |
0.000 |
0 |
|
| 6:0 |
g |
0.000 |
0 |
|
| 8:0 |
g |
0.000 |
0 |
|
| 10:0 |
g |
0.000 |
0 |
|
| 12:0 |
g |
0.000 |
0 |
|
| 14:0 |
g |
0.000 |
0 |
|
| 16:0 |
g |
0.026 |
0 |
|
| 18:0 |
g |
0.001 |
0 |
|
| Fatty acids, total monounsaturated |
g |
0.033 |
0 |
|
| 16:1 undifferentiated |
g |
0.000 |
0 |
|
| 18:1 undifferentiated |
g |
0.033 |
0 |
|
| 20:1 |
g |
0.000 |
0 |
|
| 22:1 undifferentiated |
g |
0.000 |
0 |
|
| Fatty acids, total polyunsaturated |
g |
0.061 |
0 |
|
| 18:2 undifferentiated |
g |
0.056 |
0 |
|
| 18:3 undifferentiated |
g |
0.005 |
0 |
|
| 18:4 |
g |
0.000 |
0 |
|
| 20:4 undifferentiated |
g |
0.000 |
0 |
|
| 20:5 n-3 |
g |
0.000 |
0 |
|
| 22:5 n-3 |
g |
0.000 |
0 |
|
| 22:6 n-3 |
g |
0.000 |
0 |
|
| Cholesterol |
mg |
0 |
0 |
|
| Phytosterols |
mg |
25 |
1 |
|
| Amino acids |
|
|
|
|
| Tryptophan |
g |
0.019 |
0 |
|
| Threonine |
g |
0.047 |
0 |
|
| Isoleucine |
g |
0.048 |
0 |
|
| Leucine |
g |
0.068 |
0 |
|
| Lysine |
g |
0.058 |
0 |
|
| Methionine |
g |
0.018 |
0 |
|
| Cystine |
g |
0.019 |
0 |
|
| Phenylalanine |
g |
0.046 |
0 |
|
| Tyrosine |
g |
0.038 |
0 |
|
| Valine |
g |
0.056 |
0 |
|
| Arginine |
g |
0.042 |
0 |
|
| Histidine |
g |
0.021 |
0 |
|
| Alanine |
g |
0.060 |
0 |
|
| Aspartic acid |
g |
0.116 |
0 |
|
| Glutamic acid |
g |
0.428 |
0 |
|
| Glycine |
g |
0.031 |
0 |
|
| Proline |
g |
0.042 |
0 |
|
| Serine |
g |
0.059 |
0 |
|
USDA National Nutrient Database for Standard Reference, Release
15 (August 2002)
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