CALORIC DENSITY
Raisins, golden seedless
Beets, raw
3.02
0.43
9297
11080
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 2g
Protein = 7g
Carbohydrates = 53g
Carbohydrates = 44g
Fat = 0g
Fat = 1g
Fiber = 3g
Fiber = 13g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 2g 7g Carbohydrate 53g 44g Fiber 3g 13g Fat 0g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 2%
Choline = 7%
Vitamin A = 0%
Vitamin A = 1%
Vitamin C = 3%
Vitamin C = 30%
Vitamin E = 1%
Vitamin E = 2%
Vitamin K = 3%
Vitamin K = 1%
Choline 2% 7% Vitamin A 0% 1% Vitamin C 3% 30% Vitamin E 1% 2% Vitamin K 3% 1%
Beets have significantly more Vitamins C than raisins. Raisins are a good source of Iron. Beets are a good source of Vitamin C, Vitamin B6, Magnesium, Phosphorus. Beets are a great source of Potassium, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 1%
Vitamin B1 = 14%
Vitamin B2 = 12%
Vitamin B2 = 17%
Vitamin B3 = 6%
Vitamin B3 = 13%
Vitamin B5 = 2%
Vitamin B5 = 14%
Vitamin B6 = 19%
Vitamin B6 = 28%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 1% 14% Vitamin B2 12% 17% Vitamin B3 6% 13% Vitamin B5 2% 14% Vitamin B6 19% 28% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 24%
Potassium = 14%
Potassium = 43%
Calcium = 7%
Calcium = 15%
Magnesium = 7%
Magnesium = 31%
Phosphorus = 13%
Phosphorus = 32%
Iron = 20%
Iron = 62%
Manganese = 9%
Manganese = 67%
Selenium = 1%
Selenium = 7%
Copper = 24%
Copper = 35%
Zinc = 2%
Zinc = 17%
Sodium 1% 24% Potasium 14% 43% Calcium 7% 15% Magnesium 7% 31% Phosphorus 13% 32% Iron 20% 62% Manganese 9% 67% Selenium 1% 7% Copper 24% 35% Zinc 2% 17%
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pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini
