Comparing Nutrients in 14 ounces Canned Pickled Beets with Liquids VS 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	8.9% 258kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.44% 0.78g	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	0.63% 0.11g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	11% 14g	130g per day for Men 19-50 years
Sugars	60.5% 44g	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	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.23% 1mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	26.8% 107μg	9.92% 39.7μg	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% 9.13mg	143% 129mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	63% 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	20.3% 1.63mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	66.4% 1.53mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	8.8% 325g	9.86% 365g	3700g per day for Men 19-50 years

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

• Canned Pickled Beets Solids and Liquids have 3 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 109.5 times more Vitamin A, 5.9 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B6 and 14.1 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Pickled Beets Solids and Liquids have 1.7 times more Sodium than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 9.3 times more Calcium, 8.9 times more Iron, 3.8 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus and 4.3 times more Potassium than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Boiled and Drained Borage have similar amounts of Copper, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Pickled Beets Solids and Liquids have 2.6 times more Energy and 4.6 times more Carbohydrate than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 2.6 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Boiled and Drained Borage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.