Comparing Nutrients in 5 ounces Canned Harvard Beets with Liquids VS 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	3.57% 103kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	3.87% 5.03g	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	9.33% 3.54g	NA	38g per day for Men 19-50 years
Protein	2.13% 1.2g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Boiled Borage	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	34.5% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	9.6% 0.12mg	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	10.3% 41μg	3.54% 14μg	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	3.78% 3.4mg	51% 46mg	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	1.56% 15.6mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	22.5% 0.2mg	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	6.38% 0.51mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	23.7% 0.55mg	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	3.44% 24mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.07% 114g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Harvard Beets with Liquids vs Boiled Borage:

• Canned Harvard Beets Solids and Liquids have 3.3 times more Vitamin B5 and 2.9 times more Vitamin B9 than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 219 times more Vitamin A, 5.9 times more Vitamin B1, 3.3 times more Vitamin B2, 11.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 13.5 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Harvard Beets with Liquids vs Boiled Borage:

• Canned Harvard Beets Solids and Liquids have 1.2 times more Selenium and 1.8 times more Sodium than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 9.3 times more Calcium, 1.5 times more Copper, 10.1 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 3.2 times more Phosphorus and 3 times more Potassium than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Boiled and Drained Borage have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Harvard Beets Solids and Liquids have 2.9 times more Energy and 5.1 times more Carbohydrate than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 2.5 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Boiled and Drained Borage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.