Comparing Nutrients in 300 calories Borage VS Cassava

Weight per 300 calories

• Borage: 1429g
• Cassava: 188g

Raw Cassava has 7.6 times more energy per unit of mass than Raw Borage, which is above average in comparison to other foods. Borage having very low energy density.

Discover which food has more nutrients per 300 calories - Borage or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Borage	28%	24%	48%
Cassava	3%	2%	95%

Macro Nutrients

	Borage	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	9.16% 1.56g	0.35% 0.06g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	8.9% 3.38g	38g per day for Men 19-50 years
Protein	46% 25.7g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Borage	Cassava	Recommended Dietary Allowance
Vitamin A	333% 3000μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	12.7% 0.17mg	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	12.7% 50.6μg	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	43% 38.6mg	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	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Borage	Cassava	Recommended Dietary Allowance
Calcium	133% 1329mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	206% 1.86mg	21% 0.19mg	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	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	177% 743mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	31.3% 0.72mg	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	108% 757mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	197% 6714mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	76% 1143mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	36% 1329g	3.02% 112g	3700g per day for Men 19-50 years

Borage VS Cassava Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Borage or Cassava?

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

• 300 calories of Borage have 1600 times more Vitamin A, 5.3 times more Vitamin B1, 23.8 times more Vitamin B2, 8 times more Vitamin B3, 2.9 times more Vitamin B5, 7.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 12.9 times more Vitamin C than Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Borage as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Borage vs Cassava:

• 300 calories of Borage have 44.3 times more Calcium, 9.9 times more Copper, 93.1 times more Iron, 18.9 times more Magnesium, 6.9 times more Manganese, 15 times more Phosphorus, 13.2 times more Potassium, 9.8 times more Selenium, 43.5 times more Sodium, 4.5 times more Zinc and 11.9 times more Water than Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Borage have 19 times more Fat, 17.5 times more Saturated Fat, 26 times more Omega 6 and 10.1 times more Protein than Cassava.
• While 300 kcal of Raw Cassava contain 1.6 times more Carbohydrate than Raw Borage.
• Both Borage and Cassava offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 6 and Protein