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Comparing Nutrients in 100 calories Boiled Borage with SaltVS Broccoli Leaves

Weight per 100 calories

Boiled Borage with Salt
400g
Broccoli Leaves
357g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Borage with Salt or Broccoli Leaves?

Macros Ratio

Protein Fat Carbs

Boiled Borage with Salt
28%
24%
48%
Broccoli Leaves
34%
9%
57%
100 kcal ▼

Macro Nutrients

Boiled Borage with Saltvs Broccoli Leaves
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.34%3.24g
Fat
1.3%1.25g
3.24 gvs1.25 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.46%0.79g
Saturated Fat
0.6%0.19g
0.79 gvs0.19 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
28.8%0.46g
NA gvs0.46 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3%0.51g
Omega 6
0.8%0.14g
0.51 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11%14g
Carbohydrate
14%18g
14 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
7.3%5.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
21.6%8.2g
NA gvs8.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.36g
Protein
19%10.6g
8.36 gvs10.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Borage with Saltvs Broccoli Leaves
97%876μg
Vitamin A
NA
RAE, retinol activity equivalents
876 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19.7%0.24mg
Vitamin B1
19.3%0.23mg
Thiamine
0.24 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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50.8%0.66mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.66 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.5%3.76mg
Vitamin B3
14.2%2.28mg
Niacin, nicotinic acid, niacinamide
3.76 mgvs2.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.6%0.18mg
Vitamin B5
38.2%1.9mg
Pantothenic acid
0.18 mgvs1.9 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27%0.35mg
Vitamin B6
43.7%0.57mg
Pyridoxine
0.35 mgvs0.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10%40μg
Vitamin B9
63.4%254μg
Folates and Folic Acid
40 μgvs254 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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144%130mg
Vitamin C
370%333mg
Ascorbic acid
130 mgvs333 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Borage with Saltvs Broccoli Leaves
40.8%408mg
Calcium
17%171mg
408 mgvs171 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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63.6%0.57mg
Copper
18%0.16mg
0.57 mgvs0.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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182%14.6mg
Iron
39.3%3.14mg
14.6 mgvs3.14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54.3%228mg
Magnesium
21.3%89.3mg
228 mgvs89.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67%1.54mg
Manganese
35.6%0.82mg
1.54 mgvs0.82 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31.4%220mg
Phosphorus
33.7%236mg
220 mgvs236 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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57.8%1964mg
Potassium
34%1161mg
1964 mgvs1161 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.55%3.6μg
Selenium
19.5%10.7μg
3.6 μgvs10.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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86.4%1296mg
Sodium
6.43%96mg
1296 mgvs96 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8%0.88mg
Zinc
13%1.43mg
0.88 mgvs1.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.93%368g
Water
8.75%324g
368 gvs324 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Borage with Salt vs Broccoli Leaves:
Comparing minerals per 100 calories for Boiled Borage with Salt vs Broccoli Leaves:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Boiled Borage with SaltVS Boiled Young Broadbeans with SaltBroccoli LeavesVS Boiled Young Broadbeans with SaltBoiled Borage with SaltVS Flower Clusters BroccoliBroccoli LeavesVS Flower Clusters Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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