Comparing Nutrients in 100 calories Boiled Borage VS Frozen Chopped Broccoli

Weight per 100 calories

• Boiled Borage: 400g
• Frozen Chopped Broccoli: 385g

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

Which food has more nutrients per 100 calories - Boiled Borage or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage	28%	24%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Borage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	30.4% 11.5g	38g per day for Men 19-50 years
Protein	15% 8.36g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	97% 876μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	38.5% 0.5mg	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	10% 40μg	64.4% 258μg	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	144% 130mg	241% 217mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	40.8% 408mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	16.2% 0.15mg	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	182% 14.6mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	49% 1.13mg	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	31.4% 220mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	57.8% 1964mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	9.93% 368g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Borage vs Frozen Chopped Broccoli:

• Boiled and Drained Borage has 4.4 times more Vitamin A, 1.8 times more Vitamin B2 and 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6 times more Vitamin B5, 1.4 times more Vitamin B6, 6.4 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 100 kcal.
• Both Boiled and Drained Borage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Borage vs Frozen Chopped Broccoli:

• Boiled and Drained Borage has 1.9 times more Calcium, 3.9 times more Copper, 4.7 times more Iron, 3.3 times more Magnesium, 1.4 times more Manganese, 2.4 times more Potassium and 3.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Selenium and 2.1 times more Zinc than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Borage has 2.9 times more Fat, 4.7 times more Saturated Fat and 4.3 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Borage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.