Nutrients in 14 ounces of Borage

Raw Borage (Borago officinalis).

Macros Ratio

Protein Fat Carbs

28%

24%

48%

14 oz ▼

Macro Nutrients

Borage

Energy83.3 kcal

2.87%

Raw Borage has 83.34753 kcal of Energy per 14 ounces, which is 2.87% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.78 g

2.86%

Raw Borage has 2.778251 g of Fat per 14 ounces, which is 2.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.67 g

2.1%

Raw Borage has 0.6747181 g of Saturated Fat per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.43 g

2.54%

Raw Borage has 0.43261337 g of Omega 6 per 14 ounces, which is 2.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Borage has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12 g

9.34%

Raw Borage has 12.1449258 g of Carbohydrate per 14 ounces, which is 9.34% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein7.14 g

12.8%

Raw Borage has 7.144074 g of Protein per 14 ounces, which is 12.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Borage

Vitamin A833 μg

93%

RAE, retinol activity equivalents

Raw Borage has 833.4753 μg of Vitamin A per 14 ounces, which is 93% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

20%

Thiamine

Raw Borage has 0.2381358 mg of Vitamin B1 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.6 mg

45.8%

Riboflavin

Raw Borage has 0.5953395 mg of Vitamin B2 per 14 ounces, which is 45.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.57 mg

22.3%

Niacin, nicotinic acid, niacinamide

Raw Borage has 3.572037 mg of Vitamin B3 per 14 ounces, which is 22.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.16 mg

3.25%

Pantothenic acid

Raw Borage has 0.16272613 mg of Vitamin B5 per 14 ounces, which is 3.25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25.6%

Pyridoxine

Raw Borage has 0.33339012 mg of Vitamin B6 per 14 ounces, which is 25.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B951.6 μg

13%

Folates and Folic Acid

Raw Borage has 51.59609 μg of Vitamin B9 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Borage has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C139 mg

154%

Ascorbic acid

Raw Borage has 138.91255 mg of Vitamin C per 14 ounces, which is 154% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Borage has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Borage

Calcium369 mg

37%

Raw Borage has 369.11049 mg of Calcium per 14 ounces, which is 37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.3%

Raw Borage has 0.5159609 mg of Copper per 14 ounces, which is 57.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron13 mg

164%

Raw Borage has 13.097469 mg of Iron per 14 ounces, which is 164% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium206 mg

49%

Raw Borage has 206.38436 mg of Magnesium per 14 ounces, which is 49% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.4 mg

60.2%

Raw Borage has 1.38515657 mg of Manganese per 14 ounces, which is 60.2% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus210 mg

30%

Raw Borage has 210.35329 mg of Phosphorus per 14 ounces, which is 30% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1865 mg

55%

Raw Borage has 1865.3971 mg of Potassium per 14 ounces, which is 55% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw Borage has 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium318 mg

21%

Raw Borage has 317.5144 mg of Sodium per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.79 mg

7.2%

Raw Borage has 0.793786 mg of Zinc per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water369 g

9.98%

Raw Borage has 369.11049 g of Water per 14 ounces, which is 9.98% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Borage:

14 ounces of Borage has outstanding amounts of Vitamin A and Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B6.
It also has a good amount of Vitamin B1 and Vitamin B9.
This vegetable has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Borage:

14 ounces of Borage has outstanding amounts of Iron.
It is an excellent source of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Sodium.
It also has a good amount of Zinc.
This vegetable has some Selenium.

Macronutrients in 14 ounces of Raw Borage:

14 ounces of Borage has a good amount of Carbohydrate and Protein.
It has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Borage with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Borage

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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