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

Weight per 100 calories

• Boiled Borage with Salt: 400g
• Canned Beets with Liquids: 357g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Borage with Salt or Canned Beets with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage with Salt	28%	24%	48%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Boiled Borage with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	NA	0.45% 0.007g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	18% 23.5g	130g per day for Men 19-50 years
Sugars	NA	26.5% 19.2g	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	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	15% 8.36g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	97% 876μg	0.4% 3.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	15% 0.2mg	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% 40μg	26% 104μg	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	144% 130mg	11% 10mg	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	0.71% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	40.8% 408mg	4.64% 46.4mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	38.5% 0.35mg	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	182% 14.6mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	37.4% 0.86mg	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	31.4% 220mg	8.16% 57mg	700mg per day for Men 19-50 years
Potassium	57.8% 1964mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	86.4% 1296mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	9.93% 368g	8.84% 327g	3700g per day for Men 19-50 years

Boiled Borage With Salt VS Canned Beets With Liquids Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Borage with Salt or Canned Beets with Liquids?

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

• 100 calories of Boiled Borage with Salt have 245.3 times more Vitamin A, 6.6 times more Vitamin B1, 4.9 times more Vitamin B2, 7 times more Vitamin B3, 1.8 times more Vitamin B6 and 13 times more Vitamin C than Canned Beets with Liquids.
• While 100 kcal of Canned Beets Solids and Liquids contain 3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Boiled and Drained Borage with Salt.
• 100 calories of Canned Beets with Liquids have insufficient amounts of Vitamin A
• Both Boiled and Drained Borage with Salt as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Borage with Salt have 8.8 times more Calcium, 1.7 times more Copper, 6.5 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus, 3.9 times more Potassium, 2 times more Selenium and 17.3 times more Sodium than Canned Beets with Liquids.
• Both Boiled Borage with Salt and Canned Beets with Liquids contain similar levels of Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Borage with Salt have 13 times more Fat, 20.1 times more Saturated Fat, 6.2 times more Omega 6 and 2.9 times more Protein than Canned Beets with Liquids.
• While 100 kcal of Canned Beets Solids and Liquids contain 1.7 times more Carbohydrate than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Canned Beets with Liquids offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Beets with Liquids provide inadequate amounts of Omega 6