Comparing Nutrients in 500 calories Boiled Beets with Salt VS Boiled Borage with Salt

Weight per 500 calories

• Boiled Beets with Salt: 1136g
• Boiled Borage with Salt: 2000g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	3.55% 0.057g	NA	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	54.6% 71g	130g per day for Men 19-50 years
Sugars	125% 90g	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	60% 22.7g	NA	38g per day for Men 19-50 years
Protein	34% 19g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Vitamin A	2.53% 22.7μg	487% 4380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	135% 1.76mg	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	227% 909μg	50% 200μg	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	45.5% 41mg	722% 650mg	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	3.03% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	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	18% 182mg	204% 2040mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	318% 2.86mg	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	112% 8.98mg	910% 72.8mg	8mg per day for Men 19-50 years
Magnesium	62.2% 261mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	335% 7.7mg	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	61.7% 432mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	289% 9820mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.95μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	216% 3239mg	432% 6480mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	26.7% 989g	49.7% 1838g	3700g per day for Men 19-50 years

Boiled Beets With Salt VS Boiled Borage With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Beets with Salt or Boiled Borage with Salt?

Lets compare vitamin content per 500 calories of Boiled Beets with Salt vs Boiled Borage with Salt:

• 500 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 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Boiled Beets with Salt vs Boiled Borage with Salt:

• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Beets with Salt have 1.6 times more Carbohydrate than Boiled Borage with Salt.
• While 500 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 500 calories.
• 500 calories of Boiled Beets with Salt provide inadequate amounts of Omega 6