Comparing Nutrients in 100 grams Boiled Borage VS Dock

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage	28%	24%	48%
Dock	30%	23%	47%

Macro Nutrients

	Boiled Borage	Dock	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.73% 3.55g	2.46% 3.2g	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	7.63% 2.9g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Dock	Recommended Dietary Allowance
Vitamin A	24.3% 219μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.9% 0.045mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	9.4% 0.12mg	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	2.5% 10μg	3.25% 13μg	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	36% 32.5mg	53.3% 48mg	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	Dock	Recommended Dietary Allowance
Calcium	10% 102mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	14.6% 0.13mg	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	45.5% 3.64mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.39mg	15% 0.35mg	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	7.86% 55mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	5.87% 88mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Borage vs Dock:

• Boiled and Drained Borage has 1.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Dock.
• While Raw Dock contains 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Raw Dock have similar amounts of Vitamin A per 100 g.
• Both Boiled and Drained Borage as well as Raw Dock have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Borage vs Dock:

• Boiled and Drained Borage has 2.3 times more Calcium, 1.5 times more Iron, 1.3 times more Potassium and 22 times more Sodium than Raw Dock.
• While Raw Dock contains 1.8 times more Magnesium than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Raw Dock have similar amounts of Copper, Manganese, Phosphorus, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Boiled and Drained Borage and Raw Dock have similar amounts of macro-nutrients per 100 g
• Both Boiled and Drained Borage and Raw Dock have similar amounts of Carbohydrate and Protein per 100 g.
• Both Boiled and Drained Borage as well as Raw Dock have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 100 g.