Comparing Nutrients in 7 ounces Borage VS Canned Pickled Beets with Liquids

Macros Ratio

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

Macro Nutrients

	Borage	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.67% 6.07g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	30.2% 22g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Borage	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	46.3% 417μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.63% 0.099mg	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	6.45% 25.8μg	13.4% 53.6μg	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	77% 69.5mg	5.07% 4.56mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Borage	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	18.5% 185mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	25.6% 0.23mg	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	82% 6.55mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	19% 0.44mg	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% 105mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	5% 185g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Borage VS Canned Pickled Beets with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Borage vs Canned Pickled Beets with Liquids:

• 7 ounces of Borage have 105 times more Vitamin A, 6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 15.2 times more Vitamin C than Canned Pickled Beets with Liquids.
• While 7 oz of Canned Pickled Beets Solids and Liquids contain 3.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Borage.
• 7 ounces of Borage have insufficient amounts of Vitamin B5
• 7 ounces of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Borage as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Borage vs Canned Pickled Beets with Liquids:

• 7 ounces of Borage have 8.5 times more Calcium, 8 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus and 4.1 times more Potassium than Canned Pickled Beets with Liquids.
• While 7 oz of Canned Pickled Beets Solids and Liquids contain 1.9 times more Sodium and 1.3 times more Zinc than Raw Borage.
• Both Borage and Canned Pickled Beets with Liquids contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Borage lack sufficient amounts of Zinc
• 7 ounces of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium
• Both Raw Borage as well as Canned Pickled Beets Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Borage have 2.3 times more Protein than Canned Pickled Beets with Liquids.
• While 7 oz of Canned Pickled Beets Solids and Liquids contain 3.1 times more Energy and 5.3 times more Carbohydrate than Raw Borage.
• 7 ounces of Borage provide inadequate amounts of Energy
• 7 ounces of Canned Pickled Beets with Liquids provide inadequate amounts of Protein
• Both Raw Borage as well as Canned Pickled Beets Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.