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Nutrients in 500 calories of Borage

Raw Borage (Borago officinalis).

Weight per 500 Calories

Borage
2381g

Raw Borage has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
28%
24%
48%
500 kcal ▼

Macro Nutrients

Borage
Energy500 kcal
17.2%
Raw Borage has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat16.7 g
17%
Raw Borage has 16.666666666667 g of Fat per 500 calories, which is 17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat4.05 g
12.6%
Raw Borage has 4.047619047619 g of Saturated Fat per 500 calories, which is 12.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 62.6 g
15.3%
Raw Borage has 2.5952380952381 g of Omega 6 per 500 calories, which is 15.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Borage has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate73 g
56%
Raw Borage has 72.857142857143 g of Carbohydrate per 500 calories, which is 56% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber
NA
No information available
Protein43 g
76.5%
Raw Borage has 42.857142857143 g of Protein per 500 calories, which is 76.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Borage
Vitamin A5000 μg
556%
RAE, retinol activity equivalents
Raw Borage has 5000 μg of Vitamin A per 500 calories, which is 556% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.43 mg
119%
Thiamine
Raw Borage has 1.4285714285714 mg of Vitamin B1 per 500 calories, which is 119% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.57 mg
275%
Riboflavin
Raw Borage has 3.5714285714286 mg of Vitamin B2 per 500 calories, which is 275% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B321.4 mg
134%
Niacin, nicotinic acid, niacinamide
Raw Borage has 21.428571428571 mg of Vitamin B3 per 500 calories, which is 134% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.98 mg
19.5%
Pantothenic acid
Raw Borage has 0.97619047619048 mg of Vitamin B5 per 500 calories, which is 19.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62 mg
154%
Pyridoxine
Raw Borage has 2 mg of Vitamin B6 per 500 calories, which is 154% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9310 μg
77.4%
Folates and Folic Acid
Raw Borage has 309.52380952381 μg of Vitamin B9 per 500 calories, which is 77.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Borage has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C833 mg
926%
Ascorbic acid
Raw Borage has 833.33333333333 mg of Vitamin C per 500 calories, which is 926% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Borage has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Borage
Calcium2214 mg
221%
Raw Borage has 2214.2857142857 mg of Calcium per 500 calories, which is 221% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.1 mg
344%
Raw Borage has 3.0952380952381 mg of Copper per 500 calories, which is 344% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron78.6 mg
982%
Raw Borage has 78.571428571429 mg of Iron per 500 calories, which is 982% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1238 mg
295%
Raw Borage has 1238.0952380952 mg of Magnesium per 500 calories, which is 295% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese8.3 mg
361%
Raw Borage has 8.3095238095238 mg of Manganese per 500 calories, which is 361% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus1262 mg
180%
Raw Borage has 1261.9047619048 mg of Phosphorus per 500 calories, which is 180% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium11190 mg
329%
Raw Borage has 11190.476190476 mg of Potassium per 500 calories, which is 329% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium21.4 μg
39%
Raw Borage has 21.428571428571 μg of Selenium per 500 calories, which is 39% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1905 mg
127%
Raw Borage has 1904.7619047619 mg of Sodium per 500 calories, which is 127% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.76 mg
43.3%
Raw Borage has 4.7619047619048 mg of Zinc per 500 calories, which is 43.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2214 g
60%
Raw Borage has 2214.2857142857 g of Water per 500 calories, which is 60% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Borage:
Minerals in 500 calories of Raw Borage:
Macronutrients in 500 calories of Raw Borage:



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