Comparing Nutrients in 500 calories Boiled Beet Greens with SaltVS Boiled Borage with Salt

Weight per 500 calories

Boiled Beet Greens with Salt

1852g

Boiled Borage with Salt

2000g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

Boiled Beet Greens with Saltvs Boiled Borage with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.8%3.7g

Fat

16.7%16g

3.7 gvs16 g

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

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1.8%0.57g

Saturated Fat

12.3%3.94g

0.57 gvs3.94 g

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

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6.94%0.11g

Omega 3

0.11 gvsNA g

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

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7.1%1.2g

Omega 6

15%2.54g

1.2 gvs2.54 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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77.8%101g

Carbohydrate

54.6%71g

101 gvs71 g

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

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15.3%11g

Sugars

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

11 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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141%53.7g

Fiber

53.7 gvsNA g

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

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85%47.6g

Protein

74.6%41.8g

47.6 gvs41.8 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

788%7093μg

Vitamin A

487%4380μg

RAE, retinol activity equivalents

7093 μgvs4380 μg

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

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181%2.17mg

Vitamin B1

98%1.18mg

Thiamine

2.17 mgvs1.18 mg

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

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412%5.35mg

Vitamin B2

254%3.3mg

Riboflavin

5.35 mgvs3.3 mg

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

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57.8%9.24mg

Vitamin B3

118%19mg

Niacin, nicotinic acid, niacinamide

9.24 mgvs19 mg

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

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122%6.1mg

Vitamin B5

18%0.9mg

Pantothenic acid

6.1 mgvs0.9 mg

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

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188%2.44mg

Vitamin B6

135%1.76mg

Pyridoxine

2.44 mgvs1.76 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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65%259μg

Vitamin B9

50%200μg

Folates and Folic Acid

259 μgvs200 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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512%461mg

Vitamin C

722%650mg

Ascorbic acid

461 mgvs650 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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223%33.5mg

Vitamin E

Tocopherols and Tocotrienols

33.5 mgvsNA mg

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

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7469%8963μg

Vitamin K

Phytomenadione or phylloquinone

8963 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

211%2111mg

Calcium

204%2040mg

2111 mgvs2040 mg

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

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516%4.65mg

Copper

318%2.86mg

4.65 mgvs2.86 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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440%35mg

Iron

910%72.8mg

35 mgvs72.8 mg

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

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300%1259mg

Magnesium

271%1140mg

1259 mgvs1140 mg

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

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414%9.5mg

Manganese

335%7.7mg

9.5 mgvs7.7 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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108%759mg

Phosphorus

157%1100mg

759 mgvs1100 mg

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

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495%16833mg

Potassium

289%9820mg

16833 mgvs9820 mg

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

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30.3%16.7μg

Selenium

32.7%18μg

16.7 μgvs18 μg

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

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589%8833mg

Sodium

432%6480mg

8833 mgvs6480 mg

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

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84%9.26mg

Zinc

40%4.4mg

9.26 mgvs4.4 mg

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

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44.6%1651g

Water

49.7%1838g

1651 gvs1838 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled Beet Greens with SaltVS Boiled Borage with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Beet Greens with Salt or Boiled Borage with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: