Nutrients in 300 calories of Borage

Raw Borage (Borago officinalis).

Weight per 300 Calories

Borage

1429g

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

Macros Ratio

Protein Fat Carbs

28%

24%

48%

300 kcal ▼

Macro Nutrients

Borage

Energy300 kcal

10.3%

Raw Borage has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat10 g

10.3%

Raw Borage has 10 g of Fat per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.43 g

7.6%

Raw Borage has 2.4285714285714 g of Saturated Fat per 300 calories, which is 7.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 61.56 g

9.16%

Raw Borage has 1.5571428571429 g of Omega 6 per 300 calories, which is 9.16% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Borage has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate43.7 g

33.6%

Raw Borage has 43.714285714286 g of Carbohydrate per 300 calories, which is 33.6% 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

Protein25.7 g

46%

Raw Borage has 25.714285714286 g of Protein per 300 calories, which is 46% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Borage

Vitamin A3000 μg

333%

RAE, retinol activity equivalents

Raw Borage has 3000 μg of Vitamin A per 300 calories, which is 333% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.86 mg

71.4%

Thiamine

Raw Borage has 0.85714285714286 mg of Vitamin B1 per 300 calories, which is 71.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.14 mg

165%

Riboflavin

Raw Borage has 2.1428571428571 mg of Vitamin B2 per 300 calories, which is 165% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313 mg

80.4%

Niacin, nicotinic acid, niacinamide

Raw Borage has 12.857142857143 mg of Vitamin B3 per 300 calories, which is 80.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.59 mg

11.7%

Pantothenic acid

Raw Borage has 0.58571428571429 mg of Vitamin B5 per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.2 mg

92%

Pyridoxine

Raw Borage has 1.2 mg of Vitamin B6 per 300 calories, which is 92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9186 μg

46.4%

Folates and Folic Acid

Raw Borage has 185.71428571429 μg of Vitamin B9 per 300 calories, which is 46.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Borage has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C500 mg

556%

Ascorbic acid

Raw Borage has 500 mg of Vitamin C per 300 calories, which is 556% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Borage has 0 IU of Vitamin D per 300 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

Borage

Calcium1329 mg

133%

Raw Borage has 1328.5714285714 mg of Calcium per 300 calories, which is 133% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.86 mg

206%

Raw Borage has 1.8571428571429 mg of Copper per 300 calories, which is 206% 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

Iron47 mg

589%

Raw Borage has 47.142857142857 mg of Iron per 300 calories, which is 589% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium743 mg

177%

Raw Borage has 742.85714285714 mg of Magnesium per 300 calories, which is 177% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5 mg

217%

Raw Borage has 4.9857142857143 mg of Manganese per 300 calories, which is 217% 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

Phosphorus757 mg

108%

Raw Borage has 757.14285714286 mg of Phosphorus per 300 calories, which is 108% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6714 mg

197%

Raw Borage has 6714.2857142857 mg of Potassium per 300 calories, which is 197% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.4%

Raw Borage has 12.857142857143 μg of Selenium per 300 calories, which is 23.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1143 mg

76%

Raw Borage has 1142.8571428571 mg of Sodium per 300 calories, which is 76% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.86 mg

26%

Raw Borage has 2.8571428571429 mg of Zinc per 300 calories, which is 26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1329 g

36%

Raw Borage has 1328.5714285714 g of Water per 300 calories, which is 36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Borage:

300 calories of Borage has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1 and Vitamin B9.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Borage:

300 calories of Borage has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Selenium, Sodium and Zinc.

Macronutrients in 300 calories of Raw Borage:

300 calories of Borage is an excellent source of Carbohydrate and Protein.
It has a good amount of Fat, Saturated Fat and Omega 6.

Compare Raw Borage with:

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

Food Info

Nutrients in 300 calories of Borage

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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