Comparing Nutrients in 1 kilogram Florida Oranges VS Boiled Borage

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Florida Oranges	Boiled Borage	Recommended Dietary Allowance
Energy	16% 460kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	126% 91g	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	63% 24g	NA	38g per day for Men 19-50 years
Protein	12.5% 7g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Borage	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	243% 2190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	67.7% 0.88mg	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	42.5% 170μg	25% 100μg	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	500% 450mg	361% 325mg	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	12% 1.8mg	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

	Florida Oranges	Boiled Borage	Recommended Dietary Allowance
Calcium	43% 430mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	159% 1.43mg	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	11.3% 0.9mg	455% 36.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	136% 570mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	167% 3.85mg	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	17% 120mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	58.7% 880mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.6% 871g	25% 919g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Borage per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Boiled Borage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Boiled Borage:

• 1 kilogram of Florida Oranges has 1.7 times more Vitamin B1, 5.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Borage.
• While 1 kg of Boiled and Drained Borage contains 19.9 times more Vitamin A, 4.1 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Borage have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Boiled Borage:

• 1 kg of Boiled and Drained Borage contains 2.4 times more Calcium, 3.7 times more Copper, 40.4 times more Iron, 5.7 times more Magnesium, 16 times more Manganese, 4.6 times more Phosphorus, 2.9 times more Potassium, more Sodium and 2.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Borage contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Boiled and Drained Borage lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 3.3 times more Carbohydrate than Boiled Borage.
• While 1 kg of Boiled and Drained Borage contains 3 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Boiled and Drained Borage provide inadequate amounts of Energy and Omega 6 in one kilogram.