Comparing Nutrients in 1 kilogram Boiled Beets with Salt VS Boiled Borage with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets with Salt	14%	3%	83%
Boiled Borage with Salt	28%	24%	48%

Macro Nutrients

	Boiled Beets with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	110% 79.6g	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	52.6% 20g	NA	38g per day for Men 19-50 years
Protein	30% 17g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	243% 2190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	67.7% 0.88mg	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	200% 800μg	25% 100μg	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	40% 36mg	361% 325mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	159% 1.43mg	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	99% 7.9mg	455% 36.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	136% 570mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	167% 3.85mg	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	54.3% 380mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	89.7% 3050mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	216% 3240mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.5% 871g	25% 919g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets with Salt VS Boiled Borage with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Beets with Salt versus 1 kg of Boiled Borage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Beets with Salt vs Boiled Borage with Salt:

• 1 kilogram of Boiled Beets with Salt has 3.2 times more Vitamin B5 and 8 times more Vitamin B9 than Boiled Borage with Salt.
• While 1 kg of Boiled and Drained Borage with Salt contains 109.5 times more Vitamin A, 2.2 times more Vitamin B1, 4.1 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 9 times more Vitamin C than Boiled and Drained Beets with Salt.
• 1 kilogram of Boiled Beets with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Borage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Beets with Salt vs Boiled Borage with Salt:

• 1 kilogram of Boiled Beets with Salt has 1.6 times more Zinc than Boiled Borage with Salt.
• While 1 kg of Boiled and Drained Borage with Salt contains 6.4 times more Calcium, 1.9 times more Copper, 4.6 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Boiled Borage with Salt contain similar levels of Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Beets with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Borage with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Beets with Salt has 2.8 times more Carbohydrate than Boiled Borage with Salt.
• Both Boiled Beets with Salt and Boiled Borage with Salt offer comparable quantities of Protein per one kilogram.
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Borage with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.