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

Weight per 500 calories

• Canned Pickled Beets with Liquids: 769g
• Borage: 2381g

Canned Pickled Beets with Liquids have 3.1 times more energy per 100g than Borage. It has low energy density when compared to other foods. Raw Borage having very low energy density.

Which food has more nutrients per 500 calories - Canned Pickled Beets with Liquids or Borage?

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Borage	28%	24%	48%

Macro Nutrients

	Canned Pickled Beets with Liquids	Borage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	12.6% 4.05g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	1.22% 0.21g	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	117% 85g	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	16% 6.15g	NA	38g per day for Men 19-50 years
Protein	11% 6.15g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Borage	Recommended Dietary Allowance
Vitamin A	1.7% 15.4μg	556% 5000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 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	52% 208μg	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	19.7% 17.7mg	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	3.08% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.92% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Borage	Recommended Dietary Allowance
Calcium	8.46% 84.6mg	221% 2214mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	39.4% 3.15mg	982% 78.6mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	295% 1238mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	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	18.7% 131mg	180% 1262mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	329% 11190mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	76.4% 1146mg	127% 1905mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	17% 630g	60% 2214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Pickled Beets with Liquids vs Borage:

• Raw Borage contains 325 times more Vitamin A, 18.6 times more Vitamin B1, 9.7 times more Vitamin B2, 11.1 times more Vitamin B3, 5.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 47.1 times more Vitamin C than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Raw Borage have similar amounts of Vitamin B5 per 500 kcal.
• Both Canned Pickled 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 Pickled Beets with Liquids vs Borage:

• Raw Borage contains 26.2 times more Calcium, 3.5 times more Copper, 24.9 times more Iron, 10.7 times more Magnesium, 4.9 times more Manganese, 9.6 times more Phosphorus, 12.7 times more Potassium, 2.8 times more Selenium, 1.7 times more Sodium, 2.4 times more Zinc and 3.5 times more Water than Canned Pickled Beets Solids and Liquids.

Comparison of macro-nutrients per 500 calories:

• Canned Pickled Beets Solids and Liquids have 1.7 times more Carbohydrate than Raw Borage.
• While Raw Borage contains 27.1 times more Fat, 40.5 times more Saturated Fat, 12.5 times more Omega 6 and 7 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Raw Borage have similar amounts of Energy per 500 kcal.
• Both Canned Pickled Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.