Comparing Nutrients in 300 calories Borage VS Boiled Borage

Weight per 300 calories

• Borage: 1429g
• Boiled Borage: 1200g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Borage or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	9.16% 1.56g	8.96% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	32.8% 42.6g	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	46% 25.7g	44.8% 25g	56g per day for Men 19-50 years

Vitamins

	Borage	Boiled Borage	Recommended Dietary Allowance
Vitamin A	333% 3000μg	292% 2628μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	70.5% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	81.2% 1.06mg	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	46.4% 186μg	30% 120μg	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	556% 500mg	433% 390mg	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	133% 1329mg	122% 1224mg	1000mg per day for Men 19-50 years
Copper	206% 1.86mg	191% 1.7mg	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	589% 47mg	546% 43.7mg	8mg per day for Men 19-50 years
Magnesium	177% 743mg	163% 684mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	201% 4.62mg	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	108% 757mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	197% 6714mg	173% 5892mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	19.6% 11μg	55μg per day for Men 19-50 years
Sodium	76% 1143mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	36% 1329g	29.8% 1103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Borage vs Boiled Borage:

• Raw Borage has 1.2 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Borage.
• Both Raw Borage and Boiled and Drained Borage have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Borage as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Borage vs Boiled Borage:

• Raw Borage has 1.2 times more Water than Boiled and Drained Borage.
• Both Raw Borage and Boiled and Drained Borage have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Borage and Boiled and Drained Borage have similar amounts of macro-nutrients per 300 kcal
• Both Raw Borage and Boiled and Drained Borage have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Borage as well as Boiled and Drained Borage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.