Comparing Nutrients in 1 kilogram Boiled Borage VS Canned Pickled Beets with Liquids

Macros Ratio

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

Macro Nutrients

	Boiled Borage	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	8.62% 250kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.41% 0.13g	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	1.6% 0.27g	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	125% 163g	130g per day for Men 19-50 years
Sugars	NA	152% 111g	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	21% 8g	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	Canned Pickled Beets with Liquids	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.8% 9.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	38.5% 0.5mg	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	67.5% 270μg	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	25.6% 23mg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	102% 1020mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	129% 1.16mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	96% 2.2mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	58.7% 880mg	99% 1490mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25% 919g	22% 819g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Borage has 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 with Liquids.
• While 1 kg of Canned Pickled Beets Solids and Liquids contains 3 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled and Drained Borage.
• 1 kilogram of Boiled Borage have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled and Drained Borage as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Borage has 9.3 times more Calcium, 1.2 times more Copper, 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 with Liquids.
• While 1 kg of Canned Pickled Beets Solids and Liquids contains 1.7 times more Sodium than Boiled and Drained Borage.
• Both Boiled Borage and Canned Pickled Beets with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium
• Both Boiled and Drained Borage as well as Canned Pickled Beets Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Borage has 2.6 times more Protein than Canned Pickled Beets with Liquids.
• While 1 kg of Canned Pickled Beets Solids and Liquids contains 2.6 times more Energy and 4.6 times more Carbohydrate than Boiled and Drained Borage.
• 1 kilogram of Boiled Borage provide inadequate amounts of Energy
• 1 kilogram of Canned Pickled Beets with Liquids provide inadequate amounts of Protein
• Both Boiled and Drained Borage as well as Canned Pickled Beets Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.