Comparing Nutrients in 500 calories Canned Harvard Beets with Liquids VS Borage

Weight per 500 calories

• Canned Harvard Beets with Liquids: 685g
• Borage: 2381g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	12.6% 4.05g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	56% 73g	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	45% 17g	NA	38g per day for Men 19-50 years
Protein	10.3% 5.75g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Borage	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	556% 5000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.7% 0.068mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	154% 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	49.7% 199μg	77.4% 310μg	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	18.3% 16.4mg	926% 833mg	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	7.53% 75.3mg	221% 2214mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	344% 3.1mg	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	31% 2.47mg	982% 78.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	295% 1238mg	420mg per day for Men 19-50 years
Manganese	71.8% 1.65mg	361% 8.3mg	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	16.6% 116mg	180% 1262mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	329% 11190mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.53μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	127% 1905mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.58mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	15% 549g	60% 2214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Canned Harvard Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.