Blueberries vs Cranberries vs Beets | Superfoods Comparison

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	Blueberries	Cranberries	Beets

	General Info
Standardized Size (all values listed in table are for 100g serving size)		100 Grams	100 Grams
Normal Serving Size	1 Cup (148g)	1 Cup, Whole (100g)	0.5 Cup Slices (85g)
Origin/Cultivated from	America, Europe, Asia Africa	North America	Europe
Family	Ericaceae	Ericaceae	Amaranthaceae
Good for	Prevent Colon Cancer, Good For Brain, Lower Cholesterol, Preventing Urinary Tract Infections,	Remedy For Urinary Tract Infections, Prevent Periodontal Disease	Good For Heart, Avoids Birth Defects, Prevent Certain Cancers, Good For Liver, Prevent Respiratory Problems, Boosts Energy, Prevent Cataract, Capillary Fragility, Macular Degeneration, Stroke, Cure Fever And Constipation
Serving Forms	Raw	Raw	Cooked, Boiled, Drained
Uses	Culinary	Culinary	Culinary, Medicinal

	Basic Nutrition Facts
Calories	57 kcal	46 kcal	44 kcal
Energy	240 KJ	194 KJ	184 KJ
Total Carbohydrates	14.49 g	12.2 g	9.96 g
Total Fat (lipids)	0.33 g	0.13 g	0.18 g
Saturated Fat	0.03 g	0.01 g	0.03 g
Polyunsaturated Fat	0.15 g	0.05 g	0.06 g
Monounsaturated Fat	0.05 g	0.02 g	0.04 g
Dietary Fiber	2.4 g	4.6 g	2 g
Sugars	9.96 g	4.04 g	7.96 g
Protein	0.74 g	0.39 g	1.68 g
	Carbohydrates
Total Carbohydrates	14.49 g	12.2 g	9.96 g
Dietary Fiber	2.4 g	4.6 g	2 g
Sugars	9.96 g	4.04 g	7.96 g
Sucrose	0.11 g	0.13 g
Glucose dextrose	4.88 g	3.28 g
Fructose (dextrose)	4.97 g	0.63 g
Starch	0.03 g
	Minerals
Calcium (Ca)	6 mg	8 mg	16 mg
Iron (Fe)	0.28 mg	0.25 mg	0.79 mg
Magnesium (Mg)	6 mg	6 mg	23 mg
Phosphorus (P)	12 mg	13 mg	38 mg
Potassium (K)	77 mg	85 mg	305 mg
Sodium (Na)	1 mg	2 mg	77 mg
Copper (Cu)	0.06 mg	0.06 mg	0.07 mg
Manganese (Mn)	0.34 mg	0.36 mg	0.33 mg
Selenium (Se)	0.1 Âµg	0.1 Âµg	0.7 Âµg
	Vitamins
Vitamin A (IU)	54 IU	60 IU	35 IU
Vitamin A, RAE	3 mcg_RAE	3 mcg_RAE	2 mcg_RAE
Beta Carotene	32 Âµg	36 Âµg	21 Âµg
Lutein + zeaxanthin	80 Âµg	91 Âµg
Vitamin C (total ascorbic acid)	9.7 mg	13.3 mg	3.6 mg
Vitamin E (alpha-tocopherol)	0.57 mg	1.2 mg	0.04 mg
Beta Tocopherol	0.01 mg
Gamma Tocopherol	0.36 mg	0.04 mg
Delta Tocopherol	0.03 mg
Vitamin K (phylloquinone)	19.3 Âµg	5.1 Âµg	0.2 Âµg
Thiamin	0.04 mg	0.01 mg	0.03 mg
Riboflavin (Vitamin B2)	0.04 mg	0.02 mg	0.04 mg
Niacin	0.42 mg	0.1 mg	0.33 mg
Vitamin B-6	0.05 mg	0.06 mg	0.07 mg
Total Folate	6 Âµg	1 Âµg	80 Âµg
Folate, food	6 Âµg	1 Âµg	80 Âµg
Folate, DFE	6 mcg_DFE	1 mcg_DFE	80 mcg_DFE
Pantothenic acid	0.12 mg	0.29 mg	0.14 mg
Total Choline	6 mg	5.5 mg	6.3 mg
Betaine	0.2 mg	0.2 mg
	Fats and Fatty Acids
Total Fat (lipids)	0.33 g	0.13 g	0.18 g
16:00 (palmitic acid)	0.02 g	0.01 g	0.03 g
18:3 undifferentiated (linolenic acid)	0.06 g	0.02 g
Saturated Fat	0.03 g	0.01 g	0.03 g
18:1 undifferentiated (oleic acid)	0.05 g	0.02 g	0.04 g
Polyunsaturated Fat	0.15 g	0.05 g	0.06 g
18:2 undifferentiated (linoleic acid)	0.09 g	0.03 g	0.06 g
Monounsaturated Fat	0.05 g	0.02 g	0.04 g
	Amino Acids
Protein	0.74 g	0.39 g	1.68 g
Tryptophan			0.02 g
Threonine	0.02 g	0.03 g	0.05 g
Isoleucine	0.02 g	0.03 g	0.05 g
Leucine	0.04 g	0.05 g	0.07 g
Lysine	0.01 g	0.04 g	0.06 g
Methionine	0.01 g		0.02 g
Phenylalanine	0.03 g	0.04 g	0.05 g
Tyrosine	0.01 g	0.03 g	0.04 g
Valine	0.03 g	0.05 g	0.06 g
Arginine	0.04 g	0.06 g	0.04 g
Histidine	0.01 g	0.02 g	0.02 g
Alanine	0.03 g	0.05 g	0.06 g
Aspartic acid	0.06 g	0.19 g	0.12 g
Glutamic acid	0.09 g	0.15 g	0.45 g
Glycine	0.03 g	0.05 g	0.03 g
Proline	0.03 g	0.03 g	0.04 g
Serine	0.02 g	0.05 g	0.06 g
	Other
Water	84.21 g	87.13 g	87.06 g
Ash	0.24 g	0.15 g	1.12 g

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