Comparing Nutrients in 7 ounces Tomatoes VS Boiled Borage

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Tomatoes	Boiled Borage	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	NA	38g per day for Men 19-50 years
Protein	3.1% 1.75g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Borage	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	48.3% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	4.96% 20μg	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	30.2% 27mg	71.7% 64.5mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Borage	Recommended Dietary Allowance
Calcium	2% 20mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	31.5% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	90% 7.22mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	33.2% 0.76mg	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	6.8% 47.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.93% 182g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 5.2 times more Vitamin A, 1.6 times more Vitamin B1, 8.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Borage have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Boiled Borage:

• Boiled and Drained Borage contains 10.2 times more Calcium, 2.4 times more Copper, 13.5 times more Iron, 5.2 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, more Selenium, 17.6 times more Sodium and 1.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Borage have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Borage contains 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Borage have similar amounts of Carbohydrate per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Borage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.