Comparing Nutrients in 1 kilogram Boiled Borage with Salt VS 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	8.62% 250kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	NA	74.2% 53.8g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	37.3% 21g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	243% 2190μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.8% 9.4mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	42.3% 0.55mg	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	25% 100μg	72.5% 290μg	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	361% 325mg	31% 28mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	102% 1020mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	108% 0.97mg	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	455% 36.4mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	105% 2.4mg	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	78.6% 550mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	216% 3240mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25% 919g	24.8% 916g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Borage with Salt has 219 times more Vitamin A, 5.9 times more Vitamin B1, 4.3 times more Vitamin B2, 6.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 11.6 times more Vitamin C than Canned Beets with Liquids.
• While 1 kg of Canned Beets Solids and Liquids contains 3.3 times more Vitamin B5 and 2.9 times more Vitamin B9 than Boiled and Drained Borage with Salt.
• 1 kilogram of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 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 one kilogram.

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

• 1 kilogram of Boiled Borage with Salt has 7.8 times more Calcium, 1.5 times more Copper, 5.8 times more Iron, 3.6 times more Magnesium, 1.6 times more Manganese, 3.4 times more Phosphorus, 3.5 times more Potassium and 15.4 times more Sodium than Canned Beets with Liquids.
• Both Boiled Borage with Salt and Canned Beets with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Beets with Liquids lack sufficient amounts of Calcium
• Both Boiled and Drained Borage with Salt as well as Canned Beets Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Borage with Salt has 2.6 times more Protein than Canned Beets with Liquids.
• While 1 kg of Canned Beets Solids and Liquids contains 1.9 times more Carbohydrate than Boiled and Drained Borage with Salt.
• 1 kilogram of Canned Beets with Liquids provide inadequate amounts of Protein
• Both Boiled and Drained Borage with Salt as well as Canned Beets Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one kilogram.