Comparing Nutrients in 7 ounces Boiled Borage with Salt VS Boiled Beets with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage with Salt	28%	24%	48%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

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

Vitamins

	Boiled Borage with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	10.2% 0.13mg	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	4.96% 20μg	39.7% 159μg	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	71.7% 64.5mg	7.94% 7.14mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	20.2% 202mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	16.3% 0.15mg	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	90% 7.22mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	28% 0.65mg	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	15.6% 109mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	37.7% 566mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.93% 182g	4.67% 173g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Borage with Salt have 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 Beets with Salt.
• While 7 oz of Boiled and Drained Beets with Salt contain 3.2 times more Vitamin B5 and 8 times more Vitamin B9 than Boiled and Drained Borage with Salt.
• 7 ounces of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Beets with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Borage with Salt as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Borage with Salt have 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 Beets with Salt.
• While 7 oz of Boiled and Drained Beets with Salt contain 1.6 times more Zinc than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Boiled Beets 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 Borage with Salt as well as Boiled and Drained Beets with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Borage with Salt have 1.2 times more Protein than Boiled Beets with Salt.
• While 7 oz of Boiled and Drained Beets with Salt contain 2.8 times more Carbohydrate than Boiled and Drained Borage with Salt.
• Both Boiled and Drained Borage with Salt as well as Boiled and Drained Beets with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.