Comparing Nutrients in 14 ounces Canned Harvard Beets with Liquids VS 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	10% 290kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	9.34% 12g	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	5.95% 3.33g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Borage	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	93% 833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	25.6% 0.33mg	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	28.8% 115μg	13% 51.6μg	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	10.6% 9.53mg	154% 139mg	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	4.37% 43.7mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	57.3% 0.52mg	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	18% 1.43mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	60.2% 1.4mg	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	9.64% 67.5mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	55% 1865mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.98% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Harvard Beets with Liquids vs Borage:

• Canned Harvard Beets Solids and Liquids have 3.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Borage.
• While Raw Borage contains 210 times more Vitamin A, 6 times more Vitamin B1, 3 times more Vitamin B2, 10.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 14.6 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Harvard Beets with Liquids vs Borage:

• Canned Harvard Beets Solids and Liquids have 1.2 times more Selenium and 2 times more Sodium than Raw Borage.
• While Raw Borage contains 8.5 times more Calcium, 1.3 times more Copper, 9.2 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus and 2.9 times more Potassium than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Raw Borage have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Harvard Beets Solids and Liquids have 3.5 times more Energy and 5.9 times more Carbohydrate than Raw Borage.
• While Raw Borage contains 2.1 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.