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

Macros Ratio

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

Macro Nutrients

	Canned Pickled Beets with Liquids	Borage	Recommended Dietary Allowance
Energy	10% 295kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	2.4% 0.77g	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	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	10.7% 14g	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	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Borage	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	106% 953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	29.3% 0.38mg	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	14.7% 59μg	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	176% 159mg	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	Borage	Recommended Dietary Allowance
Calcium	5% 50mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	65.5% 0.59mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	69% 1.6mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	62.7% 2132mg	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	24% 363mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10% 371g	11.4% 422g	3700g per day for Men 19-50 years

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

• Canned Pickled Beets Solids and Liquids have 3.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Borage.
• While Raw Borage contains 105 times more Vitamin A, 6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 15.2 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Raw 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 Borage:

• Canned Pickled Beets Solids and Liquids have 1.9 times more Sodium and 1.3 times more Zinc than Raw Borage.
• While Raw Borage contains 8.5 times more Calcium, 8 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus and 4.1 times more Potassium than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Raw Borage have similar amounts of Copper, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Pickled Beets Solids and Liquids have 3.1 times more Energy and 5.3 times more Carbohydrate than Raw Borage.
• While Raw Borage contains 2.3 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.