Comparing Nutrients in 5 ounces Borage VS Boiled Borage

Macros Ratio

	Protein	Fat	Carbs
Borage	28%	24%	48%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Borage	Boiled Borage	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.34% 4.34g	3.87% 5.03g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	4.56% 2.55g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Borage	Boiled Borage	Recommended Dietary Allowance
Vitamin A	33% 298μg	34.5% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	9.6% 0.12mg	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	4.6% 18.4μg	3.54% 14μg	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	55% 49.6mg	51% 46mg	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

	Borage	Boiled Borage	Recommended Dietary Allowance
Calcium	13% 132mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	22.5% 0.2mg	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	58.5% 4.68mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	23.7% 0.55mg	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	10.7% 75mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	19.6% 666mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Borage vs Boiled Borage:

• Raw Borage has 1.3 times more Vitamin B9 than Boiled and Drained Borage.
• Both Raw Borage and Boiled and Drained Borage have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 5 oz.
• Both Raw Borage as well as Boiled and Drained Borage have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Borage vs Boiled Borage:

Both Raw Borage and Boiled and Drained Borage have similar amounts of minerals per 5 oz
• Both Raw Borage and Boiled and Drained Borage have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Raw Borage and Boiled and Drained Borage have similar amounts of macro-nutrients per 5 oz
• Both Raw Borage and Boiled and Drained Borage have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Raw Borage as well as Boiled and Drained Borage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.