Comparing Nutrients in 7 ounces Boiled Borage with Salt VS Broccoli Leaves

Macros Ratio

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

Macro Nutrients

	Boiled Borage with Salt	Broccoli Leaves	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	7.72% 10g	130g per day for Men 19-50 years
Sugars	NA	4.05% 2.94g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	24.3% 0.32mg	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	4.96% 20μg	35.2% 141μg	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	71.7% 64.5mg	206% 185mg	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	Broccoli Leaves	Recommended Dietary Allowance
Calcium	20.2% 202mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	9.92% 0.089mg	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	90% 7.22mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	19.8% 0.45mg	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	15.6% 109mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.93% 182g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Borage with Salt VS Broccoli Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Borage with Salt versus 7 oz of Broccoli Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Borage with Salt vs Broccoli Leaves:

• 7 ounces of Boiled Borage with Salt have 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves 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 Broccoli Leaves provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Borage with Salt as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Borage with Salt vs Broccoli Leaves:

• 7 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 Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves 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 Broccoli Leaves contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Borage with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Broccoli Leaves 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 Broccoli Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.