Comparing Nutrients in 14 ounces Borage VS Boiled Borage

Macros Ratio

	Protein	Fat	Carbs
Borage	28%	24%	48%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Borage	Boiled Borage	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.34% 12g	11% 14g	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	12.8% 7.14g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Borage	Boiled Borage	Recommended Dietary Allowance
Vitamin A	93% 833μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	27% 0.35mg	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	13% 51.6μg	9.92% 39.7μg	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	154% 139mg	143% 129mg	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

	Borage	Boiled Borage	Recommended Dietary Allowance
Calcium	37% 369mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	63% 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	164% 13mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	60.2% 1.4mg	66.4% 1.53mg	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	30% 210mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	55% 1865mg	57.3% 1949mg	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	21% 318mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.98% 369g	9.86% 365g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 14 ounces for Borage vs Boiled Borage:

Both Raw Borage and Boiled and Drained Borage have similar amounts of minerals per 14 oz
• Both Raw Borage and Boiled and Drained Borage have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Borage and Boiled and Drained Borage have similar amounts of macro-nutrients per 14 oz
• Both Raw Borage and Boiled and Drained Borage have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Raw Borage as well as Boiled and Drained Borage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.