Comparing Nutrients in 300 calories Boiled Beet Greens with SaltVS Boiled Borage with Salt

Weight per 300 calories

Boiled Beet Greens with Salt

1111g

Boiled Borage with Salt

1200g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Beet Greens with Salt or Boiled Borage with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Beet Greens with Salt

30%

65%

Boiled Borage with Salt

28%

24%

48%

300 kcal ▼

Macro Nutrients

Boiled Beet Greens with Saltvs Boiled Borage with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.3%2.22g

Fat

10%9.72g

2.22 gvs9.72 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.08%0.34g

Saturated Fat

7.4%2.36g

0.34 gvs2.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.17%0.067g

Omega 3

0.067 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.25%0.72g

Omega 6

8.96%1.52g

0.72 gvs1.52 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46.7%60.7g

Carbohydrate

32.8%42.6g

60.7 gvs42.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.2%6.67g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.67 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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84.8%32.2g

Fiber

32.2 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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51%28.6g

Protein

44.8%25g

28.6 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Beet Greens with Saltvs Boiled Borage with Salt

473%4256μg

Vitamin A

292%2628μg

RAE, retinol activity equivalents

4256 μgvs2628 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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108%1.3mg

Vitamin B1

59%0.71mg

Thiamine

1.3 mgvs0.71 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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247%3.2mg

Vitamin B2

152%1.98mg

Riboflavin

3.2 mgvs1.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.7%5.54mg

Vitamin B3

70.5%11.3mg

Niacin, nicotinic acid, niacinamide

5.54 mgvs11.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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73%3.66mg

Vitamin B5

11%0.54mg

Pantothenic acid

3.66 mgvs0.54 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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113%1.47mg

Vitamin B6

81.2%1.06mg

Pyridoxine

1.47 mgvs1.06 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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39%156μg

Vitamin B9

30%120μg

Folates and Folic Acid

156 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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307%277mg

Vitamin C

433%390mg

Ascorbic acid

277 mgvs390 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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134%20mg

Vitamin E

Tocopherols and Tocotrienols

20 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4481%5378μg

Vitamin K

Phytomenadione or phylloquinone

5378 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Beet Greens with Saltvs Boiled Borage with Salt

127%1267mg

Calcium

122%1224mg

1267 mgvs1224 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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310%2.8mg

Copper

191%1.7mg

2.8 mgvs1.7 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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264%21mg

Iron

546%43.7mg

21 mgvs43.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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180%756mg

Magnesium

163%684mg

756 mgvs684 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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248%5.7mg

Manganese

201%4.62mg

5.7 mgvs4.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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65%456mg

Phosphorus

94%660mg

456 mgvs660 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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297%10100mg

Potassium

173%5892mg

10100 mgvs5892 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%10μg

Selenium

19.6%11μg

10 μgvs11 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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353%5300mg

Sodium

259%3888mg

5300 mgvs3888 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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50.5%5.56mg

Zinc

24%2.64mg

5.56 mgvs2.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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26.8%990g

Water

29.8%1103g

990 gvs1103 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Beet Greens with Salt vs Boiled Borage with Salt:

Boiled and Drained Beet Greens with Salt have 1.6 times more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 6.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Borage with Salt.
While Boiled and Drained Borage with Salt contains 2 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled and Drained Beet Greens with Salt.
Both Boiled and Drained Beet Greens with Salt as well as Boiled and Drained Borage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Beet Greens with Salt vs Boiled Borage with Salt:

Boiled and Drained Beet Greens with Salt have 1.6 times more Copper, 1.2 times more Manganese, 1.7 times more Potassium, 1.4 times more Sodium and 2.1 times more Zinc than Boiled and Drained Borage with Salt.
While Boiled and Drained Borage with Salt contains 2.1 times more Iron and 1.4 times more Phosphorus than Boiled and Drained Beet Greens with Salt.
Both Boiled and Drained Beet Greens with Salt and Boiled and Drained Borage with Salt have similar amounts of Calcium, Magnesium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Beet Greens with Salt have 1.4 times more Carbohydrate than Boiled and Drained Borage with Salt.
While Boiled and Drained Borage with Salt contains 4.4 times more Fat, 6.9 times more Saturated Fat and 2.1 times more Omega 6 than Boiled and Drained Beet Greens with Salt.
Both Boiled and Drained Beet Greens with Salt and Boiled and Drained Borage with Salt have similar amounts of Energy and Protein per 300 kcal.
Both Boiled and Drained Beet Greens with Salt as well as Boiled and Drained Borage with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Beet Greens with SaltVS Boiled Young Broadbeans with SaltBoiled Borage with SaltVS Boiled Young Broadbeans with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Beet Greens with SaltVS Boiled Borage with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Beet Greens with Salt or Boiled Borage with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: