Comparing Nutrients in 300 calories Boiled Cauliflower VS Borage

Weight per 300 calories

• Boiled Cauliflower: 1304g
• Borage: 1429g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Borage	28%	24%	48%

Macro Nutrients

	Boiled Cauliflower	Borage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	136% 2.18g	NA	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	9.16% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	79% 30g	NA	38g per day for Men 19-50 years
Protein	43% 24g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Borage	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	333% 3000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	92% 1.2mg	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	143% 574μg	46.4% 186μg	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	642% 578mg	556% 500mg	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	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Borage	Recommended Dietary Allowance
Calcium	21% 209mg	133% 1329mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	206% 1.86mg	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	52% 4.17mg	589% 47mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	177% 743mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	217% 5mg	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	59.6% 417mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	197% 6714mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	76% 1143mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	36% 1329g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Borage Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Cauliflower have 11.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.1 times more Vitamin B9 than Borage.
• While 300 kcal of Raw Borage contain 230 times more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B2 and 2.4 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Borage provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Cauliflower as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cauliflower vs Borage:

• 300 kcal of Raw Borage contain 6.4 times more Calcium, 7.9 times more Copper, 11.3 times more Iron, 6.3 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 3.6 times more Potassium, 1.6 times more Selenium, 5.8 times more Sodium and 1.3 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Borage contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower have 1.2 times more Carbohydrate than Borage.
• While 300 kcal of Raw Borage contain 1.7 times more Fat, 2.7 times more Saturated Fat and 2.4 times more Omega 6 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Borage offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Boiled Cauliflower provide inadequate amounts of Omega 6