Comparing Nutrients in 7 ounces Broccoli Raab VS Borage

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Borage	28%	24%	48%

Macro Nutrients

	Broccoli Raab	Borage	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Borage	Recommended Dietary Allowance
Vitamin A	29% 260μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13% 0.17mg	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	41% 165μg	6.45% 25.8μg	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	44.5% 40mg	77% 69.5mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Borage	Recommended Dietary Allowance
Calcium	21.4% 214mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	28.7% 0.26mg	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	53% 4.25mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	30% 0.69mg	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	20.7% 145mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Borage per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Borage:

• 7 ounces of Broccoli Raab have 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 7.9 times more Vitamin B5, 2 times more Vitamin B6 and 6.4 times more Vitamin B9 than Borage.
• While 7 oz of Raw Borage contain 1.6 times more Vitamin A and 1.7 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Borage provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Borage have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Borage:

• 7 ounces of Broccoli Raab have 1.4 times more Phosphorus and 3.9 times more Zinc than Borage.
• While 7 oz of Raw Borage contain 3.1 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 2.4 times more Potassium and 2.4 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Borage contain similar levels of Calcium, Manganese and Water per seven ounces.
• 7 ounces of Borage lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Raw Borage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.8 times more Protein than Borage.
• Both Broccoli Raab and Borage offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Broccoli Raab as well as Raw Borage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Borage

What are the health benefits of Broccoli Raab compared to Borage?

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. Borage is rich in gamma-linolenic acid (an omega-6 fatty acid) and contains anti-inflammatory properties. Both are nutritious choices, but broccoli raab may offer more vitamins and fiber, while borage provides unique fatty acids and anti-inflammatory benefits.

Can I lose weight easier by eating more Broccoli Raab or Borage?

Both broccoli raab and borage are nutrient-dense vegetables that can support weight loss as part of a balanced diet. Broccoli raab is a good source of fiber, vitamins, and minerals, while borage is rich in antioxidants and anti-inflammatory compounds. Ultimately, weight loss is determined by overall calorie intake and expenditure, so incorporating a variety of vegetables, including broccoli raab and borage, can help support your weight loss goals.

Should I eat more Broccoli Raab or more Borage to gain more muscles while training consistently?

Both broccoli raab and borage are nutritious vegetables that can support muscle growth when included in a balanced diet. Broccoli raab is rich in vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and recovery. Borage is high in antioxidants and anti-inflammatory compounds that can help reduce muscle soreness and support overall muscle health. To gain more muscles while training consistently, it is important to consume a variety of plant-based foods to ensure you are getting a wide range of nutrients. Incorporating both broccoli raab and borage into your diet can be beneficial, along with other plant-based protein sources such as legumes, nuts, seeds, and whole grains.

What is the environmental impact of producing Broccoli Raab compared to Borage?

Both Broccoli Raab and Borage are considered environmentally friendly crops due to their low resource requirements. However, Broccoli Raab typically has a lower environmental impact compared to Borage as it requires less water, land, and energy to grow. Additionally, Broccoli Raab is usually grown locally in many regions, reducing transportation emissions. Overall, choosing Broccoli Raab over Borage can be a more sustainable choice for the environment.