Comparing Nutrients in 100 calories Canned Harvard Beets with Liquids VS Borage

Weight per 100 calories

• Canned Harvard Beets with Liquids: 137g
• Borage: 476g

Canned Harvard Beets with Liquids have 3.5 times more energy per 100g than Borage. It has average energy density when compared to other foods. Raw Borage having very low energy density.

Which food has more nutrients per 100 calories - Canned Harvard Beets with Liquids or Borage?

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Borage	28%	24%	48%

Macro Nutrients

	Canned Harvard Beets with Liquids	Borage	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.085% 0.082g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.039% 0.012g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	0.17% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9% 3.42g	NA	38g per day for Men 19-50 years
Protein	2.05% 1.15g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Borage	Recommended Dietary Allowance
Vitamin A	0.15% 1.37μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.14% 0.014mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.27% 0.068mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.72% 0.12mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.93% 39.7μg	15.5% 62μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.65% 3.3mg	185% 167mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Borage	Recommended Dietary Allowance
Calcium	1.5% 15mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	68.8% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.16% 0.49mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	72.3% 1.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.33% 23.3mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	66% 2238mg	3400mg per day for Men 19-50 years
Selenium	2.74% 1.5μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	14.8% 222mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	2.86% 0.32mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2.97% 110g	12% 443g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Harvard Beets with Liquids vs Borage:

• Raw Borage contains 730 times more Vitamin A, 20.9 times more Vitamin B1, 10.4 times more Vitamin B2, 37.2 times more Vitamin B3, 5.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 50.7 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Raw Borage have similar amounts of Vitamin B5 per 100 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Harvard Beets with Liquids vs Borage:

• Raw Borage contains 29.4 times more Calcium, 4.7 times more Copper, 31.9 times more Iron, 9.5 times more Magnesium, 5 times more Manganese, 10.8 times more Phosphorus, 10 times more Potassium, 2.8 times more Selenium, 1.7 times more Sodium, 3 times more Zinc and 4 times more Water than Canned Harvard Beets Solids and Liquids.

Comparison of macro-nutrients per 100 calories:

• Canned Harvard Beets Solids and Liquids have 1.7 times more Carbohydrate than Raw Borage.
• While Raw Borage contains 40.6 times more Fat, 65.7 times more Saturated Fat, 21.1 times more Omega 6 and 7.4 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Raw Borage have similar amounts of Energy per 100 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.