Comparing Nutrients in 100 grams Borage VS Boiled Borage

Macros Ratio

	Protein	Fat	Carbs
Borage	28%	24%	48%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Borage	Boiled Borage	Recommended Dietary Allowance
Energy	0.72% 21kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.35% 3.06g	2.73% 3.55g	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	NA	38g per day for Men 19-50 years
Protein	3.2% 1.8g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Borage	Boiled Borage	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	24.3% 219μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	0.9% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	6.77% 0.088mg	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	3.25% 13μg	2.5% 10μg	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	39% 35mg	36% 32.5mg	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	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

	Borage	Boiled Borage	Recommended Dietary Allowance
Calcium	9.3% 93mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	16% 0.14mg	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	41.3% 3.3mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	16.7% 0.39mg	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	7.57% 53mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	14.4% 491mg	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	5.33% 80mg	5.87% 88mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 100 grams for Borage vs Boiled Borage:

Both Raw Borage and Boiled and Drained Borage have similar amounts of minerals per 100 g
• Both Raw Borage and Boiled and Drained Borage have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Borage and Boiled and Drained Borage have similar amounts of macro-nutrients per 100 g
• Both Raw Borage and Boiled and Drained Borage have similar amounts of Carbohydrate and Protein per 100 g.
• Both Raw Borage as well as Boiled and Drained Borage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.