Comparing Nutrients in 100 grams Canned Harvard Beets with Liquids VS Borage

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Borage	28%	24%	48%

Macro Nutrients

	Canned Harvard Beets with Liquids	Borage	Recommended Dietary Allowance
Energy	2.5% 73kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	2.35% 3.06g	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	6.58% 2.5g	NA	38g per day for Men 19-50 years
Protein	1.5% 0.84g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Borage	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.53% 0.084mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	6.46% 0.084mg	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	7.25% 29μg	3.25% 13μg	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	2.67% 2.4mg	39% 35mg	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	Borage	Recommended Dietary Allowance
Calcium	1.1% 11mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	14.4% 0.13mg	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	4.5% 0.36mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	15% 0.35mg	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	2.43% 17mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	4.82% 164mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.17% 80g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Harvard Beets with Liquids vs Borage:

• Canned Harvard Beets Solids and Liquids have 3.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Borage.
• While Raw Borage contains 210 times more Vitamin A, 6 times more Vitamin B1, 3 times more Vitamin B2, 10.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 14.6 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Harvard Beets with Liquids vs Borage:

• Canned Harvard Beets Solids and Liquids have 1.2 times more Selenium and 2 times more Sodium than Raw Borage.
• While Raw Borage contains 8.5 times more Calcium, 1.3 times more Copper, 9.2 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus and 2.9 times more Potassium than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids and Raw Borage have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Harvard Beets Solids and Liquids have 3.5 times more Energy and 5.9 times more Carbohydrate than Raw Borage.
• While Raw Borage contains 2.1 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.