Comparing Nutrients in 1 pound 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	3.3% 95kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	12.4% 16g	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	14.6% 8.16g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Borage	Boiled Borage	Recommended Dietary Allowance
Vitamin A	106% 953μg	110% 993μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	30.7% 0.4mg	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	14.7% 59μg	11.3% 45.4μg	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	176% 159mg	164% 147mg	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	42% 422mg	46.3% 463mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	72% 0.65mg	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	187% 15mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	76% 1.75mg	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	34.3% 240mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	62.7% 2132mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.3% 417g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.
• Both Raw Borage as well as Boiled and Drained Borage have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Borage vs Boiled Borage:

Both Raw Borage and Boiled and Drained Borage have similar amounts of minerals per 1 lb
• 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 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Borage and Boiled and Drained Borage have similar amounts of macro-nutrients per 1 lb
• Both Raw Borage and Boiled and Drained Borage have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Raw Borage as well as Boiled and Drained Borage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.