Nutrients in 5 ounces of Borage

Raw Borage (Borago officinalis).

Macros Ratio

Protein Fat Carbs

28%

24%

48%

5 oz ▼

Macro Nutrients

Borage

Energy29.8 kcal

1.03%

Raw Borage has 29.766975 kcal of Energy per 5 ounces, which is 1.03% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.99 g

1.02%

Raw Borage has 0.9922325 g of Fat per 5 ounces, which is 1.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.75%

Raw Borage has 0.24097075 g of Saturated Fat per 5 ounces, which is 0.75% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.15 g

0.91%

Raw Borage has 0.154504775 g of Omega 6 per 5 ounces, which is 0.91% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Borage has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.34 g

3.34%

Raw Borage has 4.3374735 g of Carbohydrate per 5 ounces, which is 3.34% 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

Protein2.55 g

4.56%

Raw Borage has 2.551455 g of Protein per 5 ounces, which is 4.56% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Borage

Vitamin A298 μg

33%

RAE, retinol activity equivalents

Raw Borage has 297.66975 μg of Vitamin A per 5 ounces, which is 33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.085 mg

7.1%

Thiamine

Raw Borage has 0.0850485 mg of Vitamin B1 per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16.4%

Riboflavin

Raw Borage has 0.21262125 mg of Vitamin B2 per 5 ounces, which is 16.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.28 mg

7.97%

Niacin, nicotinic acid, niacinamide

Raw Borage has 1.2757275 mg of Vitamin B3 per 5 ounces, which is 7.97% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.058 mg

1.16%

Pantothenic acid

Raw Borage has 0.058116475 mg of Vitamin B5 per 5 ounces, which is 1.16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg

9.16%

Pyridoxine

Raw Borage has 0.1190679 mg of Vitamin B6 per 5 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B918.4 μg

4.6%

Folates and Folic Acid

Raw Borage has 18.427175 μg of Vitamin B9 per 5 ounces, which is 4.6% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C49.6 mg

55%

Ascorbic acid

Raw Borage has 49.611625 mg of Vitamin C per 5 ounces, which is 55% 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 5 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

Calcium132 mg

13%

Raw Borage has 131.825175 mg of Calcium per 5 ounces, which is 13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20.5%

Raw Borage has 0.18427175 mg of Copper per 5 ounces, which is 20.5% 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

Iron4.68 mg

58.5%

Raw Borage has 4.6776675 mg of Iron per 5 ounces, which is 58.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium73.7 mg

17.5%

Raw Borage has 73.7087 mg of Magnesium per 5 ounces, which is 17.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.49 mg

21.5%

Raw Borage has 0.494698775 mg of Manganese per 5 ounces, which is 21.5% 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

Phosphorus75 mg

10.7%

Raw Borage has 75.126175 mg of Phosphorus per 5 ounces, which is 10.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium666 mg

19.6%

Raw Borage has 666.21325 mg of Potassium per 5 ounces, which is 19.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.28 μg

2.3%

Raw Borage has 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium113 mg

7.56%

Raw Borage has 113.398 mg of Sodium per 5 ounces, which is 7.56% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.28 mg

2.58%

Raw Borage has 0.283495 mg of Zinc per 5 ounces, which is 2.58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water132 g

3.56%

Raw Borage has 131.825175 g of Water per 5 ounces, which is 3.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Borage:

5 ounces of Borage is an excellent source of Vitamin A and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
It also has some Vitamin B9.
While 5 ounces of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Borage:

5 ounces of Borage is an excellent source of Copper, Iron and Manganese.
It has a good amount of Calcium, Magnesium, Phosphorus, Potassium and Sodium.
It also has some Zinc.
The product has trace amounts of Selenium.

Macronutrients in 5 ounces of Raw Borage:

5 ounces of Borage has some Carbohydrate and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Borage with:

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

Food Info

Nutrients in 5 ounces of Borage

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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