Comparing Nutrients in 100 calories Boiled Borage VS Dock

Weight per 100 calories

• Boiled Borage: 400g
• Dock: 455g

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 Dock?

Macros Ratio

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

Macro Nutrients

	Boiled Borage	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% 14.5g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	15% 8.36g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Dock	Recommended Dietary Allowance
Vitamin A	97% 876μg	101% 909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	42.7% 0.55mg	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	14.8% 59μg	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	242% 218mg	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	Dock	Recommended Dietary Allowance
Calcium	40.8% 408mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	66% 0.6mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	111% 468mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	69% 1.6mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	57.8% 1964mg	52% 1773mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	7.44% 4.1μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	9.93% 368g	11.4% 423g	3700g per day for Men 19-50 years

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

• Boiled and Drained Borage has 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Dock.
• While Raw Dock contains 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Raw Dock have similar amounts of Vitamin A and Vitamin B5 per 100 kcal.
• Both Boiled and Drained Borage as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Borage vs Dock:

• Boiled and Drained Borage has 2 times more Calcium, 1.3 times more Iron and 19.4 times more Sodium than Raw Dock.
• While Raw Dock contains 2.1 times more Magnesium and 1.3 times more Phosphorus than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Raw Dock have similar amounts of Copper, Manganese, Potassium, Selenium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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