Comparing Nutrients in 5 ounces Boiled Borage with Salt VS Flower Clusters Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage with Salt	28%	24%	48%
Flower Clusters Broccoli	34%	9%	57%

Macro Nutrients

	Boiled Borage with Salt	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.87% 5.03g	5.5% 7.17g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	7.54% 4.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	34.5% 310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	5.65% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	17.3% 0.23mg	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	3.54% 14μg	25% 101μg	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	51% 46mg	147% 132mg	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

	Boiled Borage with Salt	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	14.5% 145mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	7.1% 0.064mg	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	64.5% 5.16mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	14% 0.32mg	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	11% 78mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Borage with Salt VS Flower Clusters Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Borage with Salt versus 5 oz of Flower Clusters Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Borage with Salt vs Flower Clusters Broccoli:

• 5 ounces of Boiled Borage with Salt have 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Flower Clusters Broccoli.
• While 5 oz of Raw Flower Clusters Broccoli contain 11.9 times more Vitamin B5, 1.8 times more Vitamin B6, 7.1 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Flower Clusters Broccoli provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Borage with Salt as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Borage with Salt vs Flower Clusters Broccoli:

• 5 ounces of Boiled Borage with Salt have 2.1 times more Calcium, 3.2 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 1.5 times more Potassium and 12 times more Sodium than Flower Clusters Broccoli.
• While 5 oz of Raw Flower Clusters Broccoli contain 3.3 times more Selenium and 1.8 times more Zinc than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Flower Clusters Broccoli contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Boiled Borage with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Flower Clusters Broccoli contain 1.4 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Borage with Salt.
• Both Boiled and Drained Borage with Salt as well as Raw Flower Clusters Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.