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Nutrients in 100 calories of Borage

Raw Borage (Borago officinalis).

Weight per 100 Calories

Borage
476g

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

Macros Ratio

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

Macro Nutrients

Borage
Energy100 kcal
3.45%
Raw 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
Fat3.33 g
3.44%
Raw Borage has 3.3333333333333 g of Fat per 100 calories, which is 3.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.81 g
2.53%
Raw Borage has 0.80952380952381 g of Saturated Fat per 100 calories, which is 2.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 60.52 g
3.05%
Raw Borage has 0.51904761904762 g of Omega 6 per 100 calories, which is 3.05% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate14.6 g
11.2%
Raw Borage has 14.571428571429 g of Carbohydrate per 100 calories, which is 11.2% 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
Protein8.57 g
15.3%
Raw Borage has 8.5714285714286 g of Protein per 100 calories, which is 15.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Borage
Vitamin A1000 μg
111%
RAE, retinol activity equivalents
Raw Borage has 1000 μg of Vitamin A per 100 calories, which is 111% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg
24%
Thiamine
Raw Borage has 0.28571428571429 mg of Vitamin B1 per 100 calories, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.71 mg
55%
Riboflavin
Raw Borage has 0.71428571428571 mg of Vitamin B2 per 100 calories, which is 55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.3 mg
26.8%
Niacin, nicotinic acid, niacinamide
Raw Borage has 4.2857142857143 mg of Vitamin B3 per 100 calories, which is 26.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.2 mg
3.9%
Pantothenic acid
Raw Borage has 0.1952380952381 mg of Vitamin B5 per 100 calories, which is 3.9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg
30.8%
Pyridoxine
Raw Borage has 0.4 mg of Vitamin B6 per 100 calories, which is 30.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B962 μg
15.5%
Folates and Folic Acid
Raw Borage has 61.904761904762 μg of Vitamin B9 per 100 calories, which is 15.5% 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 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 C167 mg
185%
Ascorbic acid
Raw Borage has 166.66666666667 mg of Vitamin C per 100 calories, which is 185% 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 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
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Borage
Calcium443 mg
44.3%
Raw Borage has 442.85714285714 mg of Calcium per 100 calories, which is 44.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.62 mg
68.8%
Raw Borage has 0.61904761904762 mg of Copper per 100 calories, which is 68.8% 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
Iron15.7 mg
196%
Raw Borage has 15.714285714286 mg of Iron per 100 calories, which is 196% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium248 mg
59%
Raw Borage has 247.61904761905 mg of Magnesium per 100 calories, which is 59% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.66 mg
72.3%
Raw Borage has 1.6619047619048 mg of Manganese per 100 calories, which is 72.3% 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
Phosphorus252 mg
36%
Raw Borage has 252.38095238095 mg of Phosphorus per 100 calories, which is 36% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2238 mg
66%
Raw Borage has 2238.0952380952 mg of Potassium per 100 calories, which is 66% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.3 μg
7.8%
Raw Borage has 4.2857142857143 μg of Selenium per 100 calories, which is 7.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium381 mg
25.4%
Raw Borage has 380.95238095238 mg of Sodium per 100 calories, which is 25.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.95 mg
8.66%
Raw Borage has 0.95238095238095 mg of Zinc per 100 calories, which is 8.66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water443 g
12%
Raw Borage has 442.85714285714 g of Water per 100 calories, which is 12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Borage:
Minerals in 100 calories of Raw Borage:
Macronutrients in 100 calories of Raw Borage:



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