Comparing Nutrients in 300 calories Borage VS Cauliflower

Weight per 300 calories

• Borage: 1429g
• Cauliflower: 1200g

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

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

Macros Ratio

	Protein	Fat	Carbs
Borage	28%	24%	48%
Cauliflower	26%	8%	66%

Macro Nutrients

	Borage	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	NA	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	9.16% 1.56g	1.13% 0.19g	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	46% 59.6g	130g per day for Men 19-50 years
Sugars	NA	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	63% 24g	38g per day for Men 19-50 years
Protein	46% 25.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Borage	Cauliflower	Recommended Dietary Allowance
Vitamin A	333% 3000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	170% 2.2mg	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	171% 684μg	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	643% 578mg	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	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Borage	Cauliflower	Recommended Dietary Allowance
Calcium	133% 1329mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	206% 1.86mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	177% 743mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	81% 1.86mg	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	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	197% 6714mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	76% 1143mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	36% 1329g	30% 1105g	3700g per day for Men 19-50 years

Borage VS Cauliflower Nutrients Per 300 Kcal

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

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

• 300 calories of Borage have more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 13.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Borage.
• Both Borage and Cauliflower provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Borage as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Borage vs Cauliflower:

• 300 calories of Borage have 5 times more Calcium, 4 times more Copper, 9.4 times more Iron, 4.1 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium, 3.2 times more Sodium and 1.2 times more Water than Cauliflower.
• Both Borage and Cauliflower contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Borage have 3 times more Fat, 1.6 times more Saturated Fat and 8.1 times more Omega 6 than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.4 times more Carbohydrate than Raw Borage.
• Both Borage and Cauliflower offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cauliflower provide inadequate amounts of Omega 6