Comparing Nutrients in 7 ounces Boiled Borage with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage with Salt	28%	24%	48%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Borage with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	NA	55.4% 21g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.2% 202mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.93% 182g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Borage with Salt VS Oil Roasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Borage with Salt vs Oil Roasted Sunflower Seeds:

• 7 ounces of Boiled Borage with Salt have more Vitamin A and 29.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 5.4 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 154.2 times more Vitamin B5, 9 times more Vitamin B6 and 23.4 times more Vitamin B9 than Boiled and Drained Borage with Salt.
• 7 ounces of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Borage with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Borage with Salt vs Oil Roasted Sunflower Seeds:

• 7 ounces of Boiled Borage with Salt have 108 times more Sodium and 59.7 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 12.6 times more Copper, 2.2 times more Magnesium, 5.4 times more Manganese, 20.7 times more Phosphorus, 86.9 times more Selenium and 23.7 times more Zinc than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Iron and Potassium 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 Oil Roasted Sunflower Seed Kernels contain 23.7 times more Energy, 63.3 times more Fat, 35.9 times more Saturated Fat, 269.4 times more Omega 6, 6.4 times more Carbohydrate and 9.6 times more Protein than Boiled and Drained Borage with Salt.
• 7 ounces of Boiled Borage with Salt provide inadequate amounts of Energy and Omega 6