Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled Borage

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Blanched Almonds	Boiled Borage	Recommended Dietary Allowance
Energy	80.7% 2342kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	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	57% 74g	11% 14g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	0% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	NA	38g per day for Men 19-50 years
Protein	152% 85g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Borage	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	48.6% 194μg	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	0% 0mg	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	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Borage	Recommended Dietary Allowance
Calcium	94% 937mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	273% 1909mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.86% 365g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.2 times more Vitamin B1, 4.3 times more Vitamin B2, 3.7 times more Vitamin B3, 7 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled and Drained Borage.
• While Boiled and Drained Borage contains more Vitamin A and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Boiled Borage:

• Blanched Almonds have 2.3 times more Calcium, 7.2 times more Copper, 4.7 times more Magnesium, 4.8 times more Manganese, 8.7 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium and 13.5 times more Zinc than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 4.6 times more Sodium and 20.4 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Borage have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 23.6 times more Energy, 64.8 times more Fat, 20.1 times more Saturated Fat, 97.4 times more Omega 6, 5.3 times more Carbohydrate and 10.2 times more Protein than Boiled and Drained Borage.
• Both Blanched Almonds as well as Boiled and Drained Borage have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.