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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Boiled Borage with Salt has 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 Beets with Salt.
• While 1 kg of Boiled and Drained Beets with Salt contains 3.2 times more Vitamin B5 and 8 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 Boiled Beets with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Borage with Salt as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Borage with Salt has 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 Beets with Salt.
• While 1 kg of Boiled and Drained Beets with Salt contains 1.6 times more Zinc than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Boiled Beets 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 Borage with Salt as well as Boiled and Drained Beets with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Borage with Salt has 1.2 times more Protein than Boiled Beets with Salt.
• While 1 kg of Boiled and Drained Beets with Salt contains 2.8 times more Carbohydrate than Boiled and Drained Borage with Salt.
• Both Boiled and Drained Borage with Salt as well as Boiled and Drained Beets with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.