Comparing Nutrients in 1 pound 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	3.9% 113kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	35.2% 46g	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	17% 9.5g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	110% 993μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	10% 0.13mg	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	11.3% 45.4μg	65.8% 263μg	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	164% 147mg	100% 90mg	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	46.3% 463mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	30.2% 0.27mg	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	206% 16.5mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	51.5% 1.2mg	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	35.6% 249mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	83.8% 1256mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.3% 417g	10.3% 380g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 1 lb.