Comparing Nutrients in 5 ounces Cassava VS Boiled Borage

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Cassava	Boiled Borage	Recommended Dietary Allowance
Energy	7.82% 227kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	41.5% 54g	3.87% 5.03g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	6.7% 2.55g	NA	38g per day for Men 19-50 years
Protein	3.44% 1.93g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Borage	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	34.5% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 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	9.57% 38.3μg	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	32.4% 29mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Borage	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	4.8% 0.38mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	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	5.47% 38.3mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Borage per 5 oz

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

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

• 5 ounces of Cassava have 1.5 times more Vitamin B1, 2.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled Borage.
• While 5 oz of Boiled and Drained Borage contain 219 times more Vitamin A, 3.4 times more Vitamin B2 and 1.6 times more Vitamin C than Raw Cassava.
• Both Cassava and Boiled Borage provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin A
• 5 ounces of Boiled Borage have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Boiled Borage:

• 5 ounces of Cassava have 1.5 times more Zinc than Boiled Borage.
• While 5 oz of Boiled and Drained Borage contain 6.4 times more Calcium, 1.4 times more Copper, 13.5 times more Iron, 2.7 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium, 6.3 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Boiled Borage contain similar levels of Manganese per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Boiled and Drained Borage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 6.4 times more Energy and 10.7 times more Carbohydrate than Boiled Borage.
• While 5 oz of Boiled and Drained Borage contain 1.5 times more Protein than Raw Cassava.
• 5 ounces of Boiled Borage provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Borage provide inadequate amounts of Omega 6 in five ounces.