Comparing Nutrients in 100 calories Canned Pickled Beets with Liquids VS Boiled Borage

Weight per 100 calories

• Canned Pickled Beets with Liquids: 154g
• Boiled Borage: 400g

Canned Pickled Beets with Liquids have 2.6 times more energy per 100g than Boiled Borage. It has low energy density when compared to other foods. Boiled and Drained Borage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Canned Pickled Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.12g	3.34% 3.24g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.042g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	11% 14g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	3.24% 1.23g	NA	38g per day for Men 19-50 years
Protein	2.2% 1.23g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Vitamin A	0.34% 3.08μg	97% 876μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.015mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	27% 0.35mg	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	10.4% 41.5μg	10% 40μg	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	3.93% 3.54mg	144% 130mg	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	0.62% 0.092mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Calcium	1.7% 17mg	40.8% 408mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	63.6% 0.57mg	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	7.9% 0.63mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	67% 1.54mg	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	3.74% 26mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	57.8% 1964mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	15.3% 229mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.4% 126g	9.93% 368g	3700g per day for Men 19-50 years

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

• Boiled and Drained Borage contains 284.7 times more Vitamin A, 15.3 times more Vitamin B1, 8.9 times more Vitamin B2, 9.7 times more Vitamin B3, 4.6 times more Vitamin B6 and 36.7 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Boiled and Drained Borage have similar amounts of Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Canned Pickled Beets Solids and Liquids as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Borage contains 24.1 times more Calcium, 3.2 times more Copper, 23.1 times more Iron, 9.9 times more Magnesium, 4.6 times more Manganese, 8.4 times more Phosphorus, 11.1 times more Potassium, 2.3 times more Selenium, 1.5 times more Sodium, 2.2 times more Zinc and 2.9 times more Water than Canned Pickled Beets Solids and Liquids.

Comparison of macro-nutrients per 100 calories:

• Canned Pickled Beets Solids and Liquids have 1.8 times more Carbohydrate than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 26.3 times more Fat, 39.4 times more Saturated Fat, 12.2 times more Omega 6 and 6.8 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Boiled and Drained Borage have similar amounts of Energy per 100 kcal.
• Both Canned Pickled Beets Solids and Liquids as well as Boiled and Drained Borage have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.