Comparing Nutrients in 7 ounces Boiled Beets with Salt VS 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	3% 87.3kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 19.8g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	21.8% 15.8g	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	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	5.95% 3.33g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	48.3% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	13.4% 0.17mg	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	39.7% 159μg	4.96% 20μg	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	7.94% 7.14mg	71.7% 64.5mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	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	3.18% 31.8mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	31.5% 0.28mg	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	19.6% 1.57mg	90% 7.22mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	33.2% 0.76mg	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	10.8% 75.4mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.93% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets with Salt VS Boiled Borage with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Beets with Salt versus 7 oz of Boiled Borage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Beets with Salt vs Boiled Borage with Salt:

• 7 ounces of Boiled Beets with Salt have 3.2 times more Vitamin B5 and 8 times more Vitamin B9 than Boiled Borage with Salt.
• While 7 oz of Boiled and Drained Borage with Salt contain 109.5 times more Vitamin A, 2.2 times more Vitamin B1, 4.1 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 9 times more Vitamin C than Boiled and Drained Beets with Salt.
• 7 ounces of Boiled Beets with Salt have insufficient amounts of Vitamin A
• 7 ounces of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Beets with Salt vs Boiled Borage with Salt:

• 7 ounces of Boiled Beets with Salt have 1.6 times more Zinc than Boiled Borage with Salt.
• While 7 oz of Boiled and Drained Borage with Salt contain 6.4 times more Calcium, 1.9 times more Copper, 4.6 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Boiled Borage with Salt contain similar levels of Manganese, Sodium and Water per seven ounces.
• 7 ounces of Boiled Beets with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Borage with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Beets with Salt have 2.8 times more Carbohydrate than Boiled Borage with Salt.
• Both Boiled Beets with Salt and Boiled Borage with Salt offer comparable quantities of Protein per seven ounces.
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Borage with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.