Comparing Nutrients in 14 ounces Boiled Borage VS Dock

Macros Ratio

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

Macro Nutrients

	Boiled Borage	Dock	Recommended Dietary Allowance
Energy	3.42% 99kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	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	9.77% 12.7g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	15% 8.3g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Dock	Recommended Dietary Allowance
Vitamin A	97% 869μg	88% 794μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	37.2% 0.48mg	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	13% 51.6μg	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	212% 191mg	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	40.5% 405mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	57.8% 0.52mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	60.2% 1.4mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	45.5% 1548mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.86% 365g	9.98% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Borage vs Dock:

• Boiled and Drained Borage has 1.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Dock.
• While Raw Dock contains 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Raw Dock have similar amounts of Vitamin A per 14 oz.
• Both Boiled and Drained Borage as well as Raw Dock have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Borage vs Dock:

• Boiled and Drained Borage has 2.3 times more Calcium, 1.5 times more Iron, 1.3 times more Potassium and 22 times more Sodium than Raw Dock.
• While Raw Dock contains 1.8 times more Magnesium than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Raw Dock have similar amounts of Copper, Manganese, Phosphorus, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Boiled and Drained Borage and Raw Dock have similar amounts of macro-nutrients per 14 oz
• Both Boiled and Drained Borage and Raw Dock have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Boiled and Drained Borage as well as Raw Dock have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.