Comparing Nutrients in 500 calories Boiled Borage VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Borage: 2000g
• Frozen Chopped Broccoli: 1923g

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

Which food has more nutrients per 500 calories - Boiled Borage or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage	28%	24%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Borage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	152% 57.7g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	487% 4380μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	254% 3.3mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	192% 2.5mg	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	50% 200μg	322% 1288μg	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	722% 650mg	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	204% 2040mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	81% 0.73mg	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	910% 72.8mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	246% 5.65mg	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	157% 1100mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	289% 9820mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	49.7% 1838g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Borage vs Frozen Chopped Broccoli:

• Boiled and Drained Borage has 4.4 times more Vitamin A, 1.8 times more Vitamin B2 and 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6 times more Vitamin B5, 1.4 times more Vitamin B6, 6.4 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Borage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Borage vs Frozen Chopped Broccoli:

• Boiled and Drained Borage has 1.9 times more Calcium, 3.9 times more Copper, 4.7 times more Iron, 3.3 times more Magnesium, 1.4 times more Manganese, 2.4 times more Potassium and 3.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Selenium and 2.1 times more Zinc than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Borage has 2.9 times more Fat, 4.7 times more Saturated Fat and 4.3 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Borage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.