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

Weight per 300 calories

• Canned Harvard Beets with Liquids: 411g
• Borage: 1429g

Canned Harvard Beets with Liquids have 3.5 times more energy per 100g than Borage. It has average energy density when compared to other foods. Raw Borage having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Canned Harvard Beets with Liquids	Borage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.25g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	7.6% 2.43g	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	9.16% 1.56g	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	33.6% 43.7g	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	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Borage	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	333% 3000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.42% 0.041mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	92% 1.2mg	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	46.4% 186μg	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	556% 500mg	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	Borage	Recommended Dietary Allowance
Calcium	4.52% 45.2mg	133% 1329mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	206% 1.86mg	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	589% 47mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	177% 743mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	217% 5mg	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	108% 757mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	197% 6714mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.52μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	44.4% 666mg	76% 1143mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.9% 329g	36% 1329g	3700g per day for Men 19-50 years

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

• Raw Borage contains 730 times more Vitamin A, 20.9 times more Vitamin B1, 10.4 times more Vitamin B2, 37.2 times more Vitamin B3, 5.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 50.7 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Raw Borage have similar amounts of Vitamin B5 per 300 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Borage contains 29.4 times more Calcium, 4.7 times more Copper, 31.9 times more Iron, 9.5 times more Magnesium, 5 times more Manganese, 10.8 times more Phosphorus, 10 times more Potassium, 2.8 times more Selenium, 1.7 times more Sodium, 3 times more Zinc and 4 times more Water than Canned Harvard Beets Solids and Liquids.

Comparison of macro-nutrients per 300 calories:

• Canned Harvard Beets Solids and Liquids have 1.7 times more Carbohydrate than Raw Borage.
• While Raw Borage contains 40.6 times more Fat, 65.7 times more Saturated Fat, 21.1 times more Omega 6 and 7.4 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Raw Borage have similar amounts of Energy per 300 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.