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

Macros Ratio

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

Macro Nutrients

	Canned Pickled Beets with Liquids	Borage	Recommended Dietary Allowance
Energy	2.24% 65kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	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	0.16% 0.027g	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	12.5% 16.3g	2.35% 3.06g	130g per day for Men 19-50 years
Sugars	15.2% 11g	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	2.1% 0.8g	NA	38g per day for Men 19-50 years
Protein	1.43% 0.8g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Borage	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	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	3.7% 0.048mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.57% 0.25mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	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	6.75% 27μg	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	2.56% 2.3mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Borage	Recommended Dietary Allowance
Calcium	1.1% 11mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	5.13% 0.41mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	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	3.4% 115mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	9.93% 149mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.2% 82g	2.5% 93g	3700g per day for Men 19-50 years

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

• Canned Pickled Beets Solids and Liquids have 3.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Borage.
• While Raw Borage contains 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 Solids and Liquids.
• Both Canned Pickled 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 Pickled Beets with Liquids vs Borage:

• Canned Pickled Beets Solids and Liquids have 1.9 times more Sodium and 1.3 times more Zinc than Raw Borage.
• While Raw Borage contains 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 Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids and Raw Borage have similar amounts of Copper, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Pickled Beets Solids and Liquids have 3.1 times more Energy and 5.3 times more Carbohydrate than Raw Borage.
• While Raw Borage contains 2.3 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Raw Borage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.