Nutrients in 100 calories of Boiled Borage

Boiled and Drained Borage.

Weight per 100 Calories

Boiled Borage

400g

Boiled and Drained Borage has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

28%

24%

48%

100 kcal ▼

Macro Nutrients

Boiled Borage

Energy100 kcal

3.45%

Boiled and Drained Borage has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.24 g

3.34%

Boiled and Drained Borage has 3.24 g of Fat per 100 calories, which is 3.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.79 g

2.46%

Boiled and Drained Borage has 0.788 g of Saturated Fat per 100 calories, which is 2.46% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.51 g

Boiled and Drained Borage has 0.508 g of Omega 6 per 100 calories, which is 3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Borage has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14 g

11%

Boiled and Drained Borage has 14.2 g of Carbohydrate per 100 calories, which is 11% 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

Protein8.36 g

15%

Boiled and Drained Borage has 8.36 g of Protein per 100 calories, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Borage

Vitamin A876 μg

97%

RAE, retinol activity equivalents

Boiled and Drained Borage has 876 μg of Vitamin A per 100 calories, which is 97% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

19.7%

Thiamine

Boiled and Drained Borage has 0.236 mg of Vitamin B1 per 100 calories, which is 19.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.66 mg

50.8%

Riboflavin

Boiled and Drained Borage has 0.66 mg of Vitamin B2 per 100 calories, which is 50.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.76 mg

23.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Borage has 3.76 mg of Vitamin B3 per 100 calories, which is 23.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.18 mg

3.6%

Pantothenic acid

Boiled and Drained Borage has 0.18 mg of Vitamin B5 per 100 calories, which is 3.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg

27%

Pyridoxine

Boiled and Drained Borage has 0.352 mg of Vitamin B6 per 100 calories, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B940 μg

10%

Folates and Folic Acid

Boiled and Drained Borage has 40 μg of Vitamin B9 per 100 calories, which is 10% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Borage has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C130 mg

144%

Ascorbic acid

Boiled and Drained Borage has 130 mg of Vitamin C per 100 calories, which is 144% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Borage has 0 IU of Vitamin D per 100 calories, 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

Boiled Borage

Calcium408 mg

40.8%

Boiled and Drained Borage has 408 mg of Calcium per 100 calories, which is 40.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.57 mg

63.6%

Boiled and Drained Borage has 0.572 mg of Copper per 100 calories, which is 63.6% 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

Iron14.6 mg

182%

Boiled and Drained Borage has 14.56 mg of Iron per 100 calories, which is 182% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium228 mg

54.3%

Boiled and Drained Borage has 228 mg of Magnesium per 100 calories, which is 54.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.54 mg

67%

Boiled and Drained Borage has 1.54 mg of Manganese per 100 calories, which is 67% 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

Phosphorus220 mg

31.4%

Boiled and Drained Borage has 220 mg of Phosphorus per 100 calories, which is 31.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1964 mg

57.8%

Boiled and Drained Borage has 1964 mg of Potassium per 100 calories, which is 57.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.6 μg

6.55%

Boiled and Drained Borage has 3.6 μg of Selenium per 100 calories, which is 6.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium352 mg

23.5%

Boiled and Drained Borage has 352 mg of Sodium per 100 calories, which is 23.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.88 mg

Boiled and Drained Borage has 0.88 mg of Zinc per 100 calories, which is 8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water368 g

9.93%

Boiled and Drained Borage has 367.52 g of Water per 100 calories, which is 9.93% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained Borage:

100 calories of Boiled 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 100 calories of Boiled and Drained Borage:

100 calories of Boiled 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 100 calories of Boiled and Drained Borage:

100 calories of Boiled Borage has a good amount of Carbohydrate and Protein.
It has some Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Borage with:

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

Food Info

Nutrients in 100 calories of Boiled Borage

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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