Comparing Nutrients in 100 grams Boiled Borage VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage	28%	24%	48%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Borage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.25% 0.042g	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	3.1% 4g	130g per day for Men 19-50 years
Sugars	NA	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	1.84% 0.7g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	24.3% 219μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.9% 0.045mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	6.08% 0.079mg	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	25.3% 23mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	10% 102mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	8.33% 0.075mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.39mg	4.57% 0.11mg	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	4% 28mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	5.87% 88mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Borage vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Borage has 9.1 times more Vitamin A, 1.6 times more Vitamin B1, 7.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.4 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 100 g.
• Both Boiled and Drained Borage as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Borage vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Borage has 9.3 times more Calcium, 1.9 times more Copper, 5.4 times more Iron, 6.3 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 1.8 times more Selenium, 8 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Borage and Cooked Ripe Red Tomatoes have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Borage has 2.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Borage and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 100 g.
• Both Boiled and Drained Borage as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.