Comparing Nutrients in 7 ounces Boiled Borage VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage	28%	24%	48%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Borage	Valencia Oranges	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.51% 0.087g	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	18% 23.6g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	20.2% 202mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	8.16% 0.073mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	11.6% 175mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.93% 182g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Borage vs Valencia Oranges:

• Boiled and Drained Borage has 18.3 times more Vitamin A, 4.1 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Vitamin B1, 5.6 times more Vitamin B5, 3.9 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Borage.
• Both Boiled and Drained Borage as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Borage vs Valencia Oranges:

• Boiled and Drained Borage has 2.6 times more Calcium, 3.9 times more Copper, 40.4 times more Iron, 5.7 times more Magnesium, 16.7 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Boiled and Drained Borage and Raw Valencia Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Borage has 2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Energy and 3.3 times more Carbohydrate than Boiled and Drained Borage.
• Both Boiled and Drained Borage as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.