Comparing Nutrients in 100 calories Borage VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Borage: 476g
• Cooked Chopped Frozen Broccoli: 357g

Boiled Chopped Frozen Broccoli has 1.3 times more energy per unit of mass than Raw Borage, which is very low in comparison to other foods. Borage having very low energy density.

Discover which food has more nutrients per 100 calories - Borage or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Borage	28%	24%	48%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Borage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	7.24% 5.25g	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	28% 10.7g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Borage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	111% 1000μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	35.7% 0.46mg	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	15.5% 62μg	50% 200μg	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	185% 167mg	159% 143mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Borage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	44.3% 443mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	13.5% 0.12mg	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	196% 15.7mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	34.6% 0.8mg	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	36% 252mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	66% 2238mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	12% 443g	8.76% 324g	3700g per day for Men 19-50 years

Borage VS Cooked Chopped Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Borage or Cooked Chopped Frozen Broccoli?

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

• 100 calories of Borage have 5.5 times more Vitamin A, 1.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 5 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Borage.
• Both Borage and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin C per 100 calories.
• Both Raw Borage as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Borage have 3.8 times more Calcium, 5.1 times more Copper, 7.2 times more Iron, 5.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 4.4 times more Potassium, 1.7 times more Selenium, 9.7 times more Sodium and 1.4 times more Water than Cooked Chopped Frozen Broccoli.
• Both Borage and Cooked Chopped Frozen Broccoli contain similar levels of Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Borage have 7.8 times more Fat, 12.6 times more Saturated Fat and 11.2 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Carbohydrate and 1.3 times more Protein than Raw Borage.
• Both Borage and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6