Comparing Nutrients in 100 grams Borage VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Borage	28%	24%	48%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Borage	Frozen Carrots	Recommended Dietary Allowance
Energy	0.72% 21kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.45% 0.25g	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	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	NA	8.7% 3.3g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Borage	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	7.3% 0.095mg	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	2.78% 2.5mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Borage	Frozen Carrots	Recommended Dietary Allowance
Calcium	9.3% 93mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	8.22% 0.074mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	7.43% 0.17mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Borage VS Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Borage versus 100 g of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Borage vs Frozen Carrots:

• 100 grams of Borage have 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B9 and 14 times more Vitamin C than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 3.4 times more Vitamin A and 4.6 times more Vitamin B5 than Raw Borage.
• Both Borage and Frozen Carrots provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Borage have insufficient amounts of Vitamin B5
• Both Raw Borage as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Borage vs Frozen Carrots:

• 100 grams of Borage have 2.6 times more Calcium, 1.8 times more Copper, 7.5 times more Iron, 4.3 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 1.7 times more Zinc than Raw Borage.
• Both Borage and Frozen Carrots contain similar levels of Sodium and Water per 100 grams.
• 100 grams of Borage lack sufficient amounts of Zinc
• Both Raw Borage as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Borage have 2.3 times more Protein than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 2.6 times more Carbohydrate than Raw Borage.
• 100 grams of Frozen Carrots provide inadequate amounts of Protein
• Both Raw Borage as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.