Comparing Nutrients in 100 calories Boiled Borage VS Boiled Dock

Weight per 100 calories

• Boiled Borage: 400g
• Boiled Dock: 500g

Boiled Borage has 1.3 times more energy per 100g than Boiled Dock. It has very low energy density when compared to other foods. Boiled and Drained Dock having very low energy density.

Which food has more nutrients per 100 calories - Boiled Borage or Boiled Dock?

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage	28%	24%	48%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Boiled Borage	Boiled Dock	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	11.3% 14.7g	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	NA	34.2% 13g	38g per day for Men 19-50 years
Protein	15% 8.36g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Boiled Dock	Recommended Dietary Allowance
Vitamin A	97% 876μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	3.6% 0.18mg	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	10% 40μg	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	146% 132mg	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

	Boiled Borage	Boiled Dock	Recommended Dietary Allowance
Calcium	40.8% 408mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	63.3% 0.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	66% 1.5mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	57.8% 1964mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	9.93% 368g	12.6% 468g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Borage vs Boiled Dock:

• Boiled and Drained Borage has 1.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Boiled and Drained Dock.
• While Boiled and Drained Dock contains 1.4 times more Vitamin B6 than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Boiled and Drained Dock have similar amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C per 100 kcal.
• Both Boiled and Drained Borage as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Borage vs Boiled Dock:

• Boiled and Drained Borage has 2.1 times more Calcium, 1.4 times more Iron, 1.2 times more Potassium and 23.5 times more Sodium than Boiled and Drained Dock.
• While Boiled and Drained Dock contains 2 times more Magnesium and 1.3 times more Water than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Boiled and Drained Dock have similar amounts of Copper, Manganese, Phosphorus, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Boiled and Drained Borage and Boiled and Drained Dock have similar amounts of macro-nutrients per 100 kcal
• Both Boiled and Drained Borage and Boiled and Drained Dock have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Borage as well as Boiled and Drained Dock have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.