Comparing Nutrients in 1 pound Borage VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Borage	28%	24%	48%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Borage	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.3% 95kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.83% 0.14g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Borage	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	106% 953μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Borage	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	42% 422mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	62.7% 2132mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Borage VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Borage vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 2.8 times more Vitamin B1, 2.2 times more Vitamin B3, 10.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Borage.
• Both Borage and Cooked Broccoli Raab provide similar amounts of Vitamin A, Vitamin B2 and Vitamin C per one pound.
• 1 pound of Borage have insufficient amounts of Vitamin B5
• Both Raw Borage as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Borage vs Cooked Broccoli Raab:

• 1 pound of Borage has 1.7 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 1.4 times more Potassium and 1.4 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.3 times more Calcium, 1.5 times more Phosphorus, 1.4 times more Selenium and 2.7 times more Zinc than Raw Borage.
• Both Borage and Cooked Broccoli Raab contain similar levels of Manganese and Water per one pound.
• 1 pound of Borage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Broccoli Raab contains 2.1 times more Protein than Raw Borage.
• Both Borage and Cooked Broccoli Raab offer comparable quantities of Carbohydrate per one pound.
• Both Raw Borage as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.