Comparing Nutrients in 1 pound Borage VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Borage	28%	24%	48%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Borage	Oranges with Peel	Recommended Dietary Allowance
Energy	3.3% 95kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.17% 0.2g	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	54% 70.3g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Borage	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	106% 953μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	42% 422mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	62.7% 2132mg	26% 889mg	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	24% 363mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Borage vs Oranges with Peel :

• Raw Borage has 16.2 times more Vitamin A, 3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.7 times more Vitamin B1, 8 times more Vitamin B5, 2.3 times more Vitamin B9 and 2 times more Vitamin C than Raw Borage.
• Both Raw Borage and Raw Oranges with Peel have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Borage as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Borage vs Oranges with Peel :

• Raw Borage has 1.3 times more Calcium, 2.3 times more Copper, 4.1 times more Iron, 3.7 times more Magnesium, 2.4 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Selenium, 40 times more Sodium and 1.8 times more Zinc than Raw Oranges with Peel .
• Both Raw Borage and Raw Oranges with Peel have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Borage has 1.4 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3 times more Energy and 5.1 times more Carbohydrate than Raw Borage.
• Both Raw Borage as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.