Nutrients in 7 ounces of Borage

Raw Borage (Borago officinalis).

Macros Ratio

Protein Fat Carbs

28%

24%

48%

7 oz ▼

Macro Nutrients

Borage

Energy41.7 kcal

1.44%

Raw Borage has 41.673765 kcal of Energy per 7 ounces, which is 1.44% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.4 g

1.43%

Raw Borage has 1.3891255 g of Fat per 7 ounces, which is 1.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.34 g

1.05%

Raw Borage has 0.33735905 g of Saturated Fat per 7 ounces, which is 1.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.22 g

1.27%

Raw Borage has 0.216306685 g of Omega 6 per 7 ounces, which is 1.27% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Borage has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6.07 g

4.67%

Raw Borage has 6.0724629 g of Carbohydrate per 7 ounces, which is 4.67% 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

Protein3.57 g

6.38%

Raw Borage has 3.572037 g of Protein per 7 ounces, which is 6.38% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Borage

Vitamin A417 μg

46.3%

RAE, retinol activity equivalents

Raw Borage has 416.73765 μg of Vitamin A per 7 ounces, which is 46.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg

9.92%

Thiamine

Raw Borage has 0.1190679 mg of Vitamin B1 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Raw Borage has 0.29766975 mg of Vitamin B2 per 7 ounces, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg

11%

Niacin, nicotinic acid, niacinamide

Raw Borage has 1.7860185 mg of Vitamin B3 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.081 mg

1.63%

Pantothenic acid

Raw Borage has 0.081363065 mg of Vitamin B5 per 7 ounces, which is 1.63% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13%

Pyridoxine

Raw Borage has 0.16669506 mg of Vitamin B6 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B925.8 μg

6.45%

Folates and Folic Acid

Raw Borage has 25.798045 μg of Vitamin B9 per 7 ounces, which is 6.45% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C69.5 mg

77%

Ascorbic acid

Raw Borage has 69.456275 mg of Vitamin C per 7 ounces, which is 77% 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 7 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

Calcium185 mg

18.5%

Raw Borage has 184.555245 mg of Calcium per 7 ounces, which is 18.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

28.7%

Raw Borage has 0.25798045 mg of Copper per 7 ounces, which is 28.7% 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

Iron6.55 mg

82%

Raw Borage has 6.5487345 mg of Iron per 7 ounces, which is 82% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium103 mg

24.6%

Raw Borage has 103.19218 mg of Magnesium per 7 ounces, which is 24.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.69 mg

30%

Raw Borage has 0.692578285 mg of Manganese per 7 ounces, which is 30% 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

Phosphorus105 mg

15%

Raw Borage has 105.176645 mg of Phosphorus per 7 ounces, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium933 mg

27.4%

Raw Borage has 932.69855 mg of Potassium per 7 ounces, which is 27.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.8 μg

3.25%

Raw Borage has 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium159 mg

10.6%

Raw Borage has 158.7572 mg of Sodium per 7 ounces, which is 10.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.4 mg

3.6%

Raw Borage has 0.396893 mg of Zinc per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water185 g

Raw Borage has 184.555245 g of Water per 7 ounces, which is 5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Borage:

7 ounces of Borage is an excellent source of Vitamin A, Vitamin B2 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B3 and Vitamin B6.
It also has some Vitamin B9.
While 7 ounces of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Borage:

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

Macronutrients in 7 ounces of Raw Borage:

7 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 7 ounces of Borage

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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