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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
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
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
No information available
Fiber
NA
No information available
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
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
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

Borage
Vitamin A1000 μg
111%
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
Thiamine0.29 mg
24%
Raw Borage has 0.28571428571429 mg of Thiamine per 100 calories, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.71 mg
55%
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
Vitamin B34.3 mg
26.8%
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
Vitamin B60.4 mg
30.8%
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 B120 μg
0%
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
Vitamin C167 mg
185%
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%
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
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate62 μg
15.5%
Raw Borage has 61.904761904762 μg of Folate per 100 calories, which is 15.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

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
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
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
Vitamins in 100 calories of Raw Borage:
100 calories of Borage has outstanding amounts of Vitamin A and Vitamin C.
It is an excellent source of Thiamine, Vitamin B2, Vitamin B3 and Vitamin B6. It also has a good amount of Folate. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Raw Borage:
100 calories of 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 Selenium and Zinc.
Macronutrients in 100 calories of Raw Borage:
100 calories of Borage has a good amount of Protein and Carbohydrate. It has some Fat, Saturated Fat and Omega 6.



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