Comparing Nutrients in 7 ounces BorageVS Boiled Borage

Macros Ratio

Protein Fat Carbs

Borage

28%

24%

48%

Boiled Borage

28%

24%

48%

7 oz ▼

Macro Nutrients

Boragevs Boiled Borage

1.44%41.7kcal

Energy

1.7%49.6kcal

41.7 kcalvs49.6 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.43%1.4g

Fat

1.66%1.6g

1.4 gvs1.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.05%0.34g

Saturated Fat

1.22%0.39g

0.34 gvs0.39 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

NA gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.27%0.22g

Omega 6

1.5%0.25g

0.22 gvs0.25 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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4.67%6.07g

Carbohydrate

5.4%7.04g

6.07 gvs7.04 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

NA gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.38%3.57g

Protein

7.4%4.15g

3.57 gvs4.15 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boragevs Boiled Borage

46.3%417μg

Vitamin A

48.3%435μg

RAE, retinol activity equivalents

417 μgvs435 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.92%0.12mg

Vitamin B1

9.76%0.12mg

Thiamine

0.12 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23%0.3mg

Vitamin B2

25%0.33mg

Riboflavin

0.3 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.8mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.63%0.081mg

Vitamin B5

1.8%0.089mg

Pantothenic acid

0.081 mgvs0.089 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B6

13.4%0.17mg

Pyridoxine

0.17 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.45%25.8μg

Vitamin B9

4.96%20μg

Folates and Folic Acid

25.8 μgvs20 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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77%69.5mg

Vitamin C

71.7%64.5mg

Ascorbic acid

69.5 mgvs64.5 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boragevs Boiled Borage

18.5%185mg

Calcium

20.2%202mg

185 mgvs202 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28.7%0.26mg

Copper

31.5%0.28mg

0.26 mgvs0.28 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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82%6.55mg

Iron

90%7.22mg

6.55 mgvs7.22 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24.6%103mg

Magnesium

27%113mg

103 mgvs113 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30%0.69mg

Manganese

33.2%0.76mg

0.69 mgvs0.76 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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15%105mg

Phosphorus

15.6%109mg

105 mgvs109 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.4%933mg

Potassium

28.7%974mg

933 mgvs974 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.25%1.8μg

Selenium

3.25%1.8μg

1.8 μgvs1.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10.6%159mg

Sodium

11.6%175mg

159 mgvs175 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.6%0.4mg

Zinc

3.97%0.44mg

0.4 mgvs0.44 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5%185g

Water

4.93%182g

185 gvs182 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Borage vs Boiled Borage:

Raw Borage has 1.3 times more Vitamin B9 than Boiled and Drained Borage.
Both Raw Borage and Boiled and Drained Borage have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 7 oz.
Both Raw Borage as well as Boiled and Drained Borage have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Borage vs Boiled Borage:

Both Raw Borage and Boiled and Drained Borage have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Borage and Boiled and Drained Borage have similar amounts of Carbohydrate and Protein per 7 oz.
Both Raw Borage as well as Boiled and Drained Borage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

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BorageVS Dried ChivesBoiled BorageVS Dried Chives

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Comparing Nutrients in 7 ounces BorageVS Boiled Borage

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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