Comparing Nutrients in 1 pound Boiled Borage with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage with Salt	28%	24%	48%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Borage with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.35% 0.059g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	17% 9.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	110% 993μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	46.3% 463mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.3% 417g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Borage with Salt VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Borage with Salt versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Borage with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Borage with Salt has 4.3 times more Vitamin A, 2 times more Vitamin B2 and 2.1 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 6.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.6 times more Vitamin B9 than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin C per one pound.
• 1 pound of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Borage with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Borage with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Borage with Salt has 3.1 times more Calcium, 4.2 times more Copper, 6 times more Iron, 4.4 times more Magnesium, 1.7 times more Manganese, 3.5 times more Potassium and 29.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Zinc than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus and Water per one pound.
• Both Boiled and Drained Borage with Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Chopped Frozen Broccoli contains 1.5 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Borage with Salt.
• Both Boiled and Drained Borage with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.