Comparing Nutrients in 14 ounces Canned Pickled Beets with Liquids VS Borage

Macros Ratio

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

Macro Nutrients

	Canned Pickled Beets with Liquids	Borage	Recommended Dietary Allowance
Energy	8.9% 258kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	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	0.63% 0.11g	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	49.7% 64.6g	9.34% 12g	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	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Borage	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	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	14.7% 0.19mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.23% 1mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	26.8% 107μg	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% 9.13mg	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	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	Borage	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	20.3% 1.63mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	13.4% 456mg	55% 1865mg	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	21% 318mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.8% 325g	9.98% 369g	3700g per day for Men 19-50 years

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

• Canned Pickled Beets Solids and Liquids have 3.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Borage.
• While Raw Borage contains 105 times more Vitamin A, 6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 15.2 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled 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 Pickled Beets with Liquids vs Borage:

• Canned Pickled Beets Solids and Liquids have 1.9 times more Sodium and 1.3 times more Zinc than Raw Borage.
• While Raw Borage contains 8.5 times more Calcium, 8 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus and 4.1 times more Potassium than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Raw Borage have similar amounts of Copper, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Pickled Beets Solids and Liquids have 3.1 times more Energy and 5.3 times more Carbohydrate than Raw Borage.
• While Raw Borage contains 2.3 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.