Comparing Nutrients in 300 calories Canned Harvard Beets with Liquids VS Boiled Borage

Weight per 300 calories

• Canned Harvard Beets with Liquids: 411g
• Boiled Borage: 1200g

Canned Harvard Beets with Liquids have 2.9 times more energy per 100g than Boiled Borage. It has average energy density when compared to other foods. Boiled and Drained Borage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Canned Harvard Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.25g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	0.51% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	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	57.5% 74.7g	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	NA	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	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	6.16% 3.45g	44.8% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	292% 2628μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.42% 0.041mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	70.5% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	29.8% 119μg	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	11% 9.86mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Calcium	4.52% 45.2mg	122% 1224mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	18.5% 1.48mg	546% 43.7mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	163% 684mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	10% 70mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	173% 5892mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.52μg	19.6% 11μg	55μg per day for Men 19-50 years
Sodium	44.4% 666mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	8.9% 329g	29.8% 1103g	3700g per day for Men 19-50 years

Canned Harvard Beets With Liquids VS Boiled Borage Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Harvard Beets with Liquids vs Boiled Borage:

• 300 kcal of Boiled and Drained Borage contain 639.5 times more Vitamin A, 17.2 times more Vitamin B1, 9.6 times more Vitamin B2, 32.7 times more Vitamin B3, 4.7 times more Vitamin B6 and 39.5 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Boiled Borage provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Harvard Beets with Liquids vs Boiled Borage:

• 300 kcal of Boiled and Drained Borage contain 27.1 times more Calcium, 4.3 times more Copper, 29.5 times more Iron, 8.8 times more Magnesium, 4.7 times more Manganese, 9.4 times more Phosphorus, 8.7 times more Potassium, 2.4 times more Selenium, 1.6 times more Sodium, 2.8 times more Zinc and 3.3 times more Water than Canned Harvard Beets Solids and Liquids.
• 300 calories of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Harvard Beets with Liquids have 1.8 times more Carbohydrate than Boiled Borage.
• While 300 kcal of Boiled and Drained Borage contain 39.4 times more Fat, 63.9 times more Saturated Fat, 20.6 times more Omega 6 and 7.3 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets with Liquids and Boiled Borage offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Harvard Beets with Liquids provide inadequate amounts of Omega 6