Comparing Nutrients in 300 calories Boiled Beets with Salt VS Boiled Borage with Salt

Weight per 300 calories

• Boiled Beets with Salt: 682g
• Boiled Borage with Salt: 1200g

Boiled Beets with Salt have 1.8 times more energy per 100g than Boiled Borage with Salt. It has low energy density when compared to other foods. Boiled and Drained Borage with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Beets with Salt or Boiled Borage with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Beets with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	8.96% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.2% 68g	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	75% 54.3g	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	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	20.5% 11.5g	44.8% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	292% 2628μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	70.5% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	81.2% 1.06mg	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	136% 545μg	30% 120μg	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	27.3% 24.5mg	433% 390mg	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	1.14% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	122% 1224mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	191% 1.7mg	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	67.3% 5.4mg	546% 43.7mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	163% 684mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	201% 4.62mg	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	37% 259mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	173% 5892mg	3400mg per day for Men 19-50 years
Selenium	8.68% 4.77μg	19.6% 11μg	55μg per day for Men 19-50 years
Sodium	130% 1943mg	259% 3888mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	16% 594g	29.8% 1103g	3700g per day for Men 19-50 years

Boiled Beets With Salt VS Boiled Borage With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Beets with Salt or Boiled Borage with Salt?

Lets compare vitamin content per 300 calories of Boiled Beets with Salt vs Boiled Borage with Salt:

• 300 calories of Boiled Beets with Salt have 1.8 times more Vitamin B5 and 4.5 times more Vitamin B9 than Boiled Borage with Salt.
• While 300 kcal of Boiled and Drained Borage with Salt contain 192.7 times more Vitamin A, 3.8 times more Vitamin B1, 7.3 times more Vitamin B2, 5 times more Vitamin B3, 2.3 times more Vitamin B6 and 15.9 times more Vitamin C than Boiled and Drained Beets with Salt.
• 300 calories of Boiled Beets with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Borage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Beets with Salt vs Boiled Borage with Salt:

• 300 kcal of Boiled and Drained Borage with Salt contain 11.2 times more Calcium, 3.4 times more Copper, 8.1 times more Iron, 4.4 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium, 2.3 times more Selenium, 2 times more Sodium and 1.9 times more Water than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Boiled Borage with Salt contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Beets with Salt have 1.6 times more Carbohydrate than Boiled Borage with Salt.
• While 300 kcal of Boiled and Drained Borage with Salt contain 7.9 times more Fat, 12.4 times more Saturated Fat, 3.9 times more Omega 6 and 2.2 times more Protein than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Boiled Borage with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Beets with Salt provide inadequate amounts of Omega 6