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

Macros Ratio

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

Macro Nutrients

	Canned Pickled Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Energy	10% 295kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	57% 74g	12.4% 16g	130g per day for Men 19-50 years
Sugars	69% 50g	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	9.55% 3.63g	NA	38g per day for Men 19-50 years
Protein	6.48% 3.63g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	110% 993μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	30.7% 0.4mg	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	30.6% 122μg	11.3% 45.4μg	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	11.6% 10.4mg	164% 147mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Calcium	5% 50mg	46.3% 463mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	72% 0.65mg	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	23.2% 1.86mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	76% 1.75mg	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	11% 77mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10% 371g	11.3% 417g	3700g per day for Men 19-50 years

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

• Canned Pickled Beets Solids and Liquids have 3 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 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 Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Pickled Beets Solids and Liquids have 1.7 times more Sodium than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 9.3 times more Calcium, 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 Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Boiled and Drained Borage have similar amounts of Copper, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Pickled Beets Solids and Liquids have 2.6 times more Energy and 4.6 times more Carbohydrate than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 2.6 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Boiled and Drained Borage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.