Comparing Nutrients in 14 ounces Boiled Borage with Salt VS Boiled Young Broadbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage with Salt	28%	24%	48%
Boiled Young Broadbeans with Salt	30%	7%	63%

Macro Nutrients

	Boiled Borage with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	31% 40g	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	NA	38g per day for Men 19-50 years
Protein	15% 8.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	97% 869μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	8.85% 0.12mg	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	9.92% 39.7μg	57.5% 230μg	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	143% 129mg	87.3% 78.6mg	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 with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Calcium	40.5% 405mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	26.5% 0.24mg	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	181% 14.4mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	45% 1.04mg	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% 218mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	85.7% 1286mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.86% 365g	8.98% 332g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Borage with Salt vs Boiled Young Broadbeans with Salt:

• Boiled and Drained Borage with Salt has 15.6 times more Vitamin A, 1.8 times more Vitamin B2, 3 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Young Broadbeans with Salt.
• While Boiled and Drained Young Broadbeans with Salt contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.8 times more Vitamin B9 than Boiled and Drained Borage with Salt.
• Both Boiled and Drained Borage with Salt as well as Boiled and Drained Young Broadbeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Borage with Salt vs Boiled Young Broadbeans with Salt:

• Boiled and Drained Borage with Salt has 5.7 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese and 2.5 times more Potassium than Boiled and Drained Young Broadbeans with Salt.
• While Boiled and Drained Young Broadbeans with Salt contain 1.3 times more Phosphorus and 2.1 times more Zinc than Boiled and Drained Borage with Salt.
• Both Boiled and Drained Borage with Salt and Boiled and Drained Young Broadbeans with Salt have similar amounts of Selenium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Broadbeans with Salt contain 2.5 times more Energy, 2.8 times more Carbohydrate and 2.3 times more Protein than Boiled and Drained Borage with Salt.
• Both Boiled and Drained Borage with Salt as well as Boiled and Drained Young Broadbeans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.