Comparing Nutrients in 5 ounces Boiled Borage VS Canned Pickled Beets with Liquids

Macros Ratio

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

Macro Nutrients

	Boiled Borage	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.87% 5.03g	17.8% 23g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.7g	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	NA	3% 1.13g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	34.5% 310μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	2.22% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	5.45% 0.071mg	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	3.54% 14μg	9.57% 38.3μg	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	51% 46mg	3.62% 3.26mg	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	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	14.5% 145mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	18.3% 0.16mg	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	64.5% 5.16mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	13.6% 0.31mg	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	11% 78mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	8.3% 125mg	14% 211mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Borage VS Canned Pickled Beets with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Borage versus 5 oz of Canned Pickled Beets with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Borage have 109.5 times more Vitamin A, 5.9 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B6 and 14.1 times more Vitamin C than Canned Pickled Beets with Liquids.
• While 5 oz of Canned Pickled Beets Solids and Liquids contain 3 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled and Drained Borage.
• 5 ounces of Boiled Borage have insufficient amounts of Vitamin B5
• 5 ounces of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled and Drained Borage as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Borage have 9.3 times more Calcium, 1.2 times more Copper, 8.9 times more Iron, 3.8 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus and 4.3 times more Potassium than Canned Pickled Beets with Liquids.
• While 5 oz of Canned Pickled Beets Solids and Liquids contain 1.7 times more Sodium than Boiled and Drained Borage.
• Both Boiled Borage and Canned Pickled Beets with Liquids contain similar levels of Water per five ounces.
• 5 ounces of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium
• Both Boiled and Drained Borage as well as Canned Pickled Beets Solids and Liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Borage have 2.6 times more Protein than Canned Pickled Beets with Liquids.
• While 5 oz of Canned Pickled Beets Solids and Liquids contain 2.6 times more Energy and 4.6 times more Carbohydrate than Boiled and Drained Borage.
• 5 ounces of Boiled Borage provide inadequate amounts of Energy
• 5 ounces of Canned Pickled Beets with Liquids provide inadequate amounts of Protein
• Both Boiled and Drained Borage as well as Canned Pickled Beets Solids and Liquids provide inadequate amounts of Omega 6 in five ounces.