Comparing Nutrients in 100 calories Boiled Borage VS Dried Chives

Weight per 100 calories

• Boiled Borage: 400g
• Dried Chives: 32.2g

Freeze-dried Chives have 12.4 times more energy per unit of mass than Boiled and Drained Borage, which is high in comparison to other foods. Boiled Borage having very low energy density.

Which food has more nutrients per 100 calories - Boiled Borage or Dried Chives?

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage	28%	24%	48%
Dried Chives	23%	8%	69%

Macro Nutrients

	Boiled Borage	Dried Chives	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	22% 8.42g	38g per day for Men 19-50 years
Protein	15% 8.36g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Dried Chives	Recommended Dietary Allowance
Vitamin A	97% 876μg	122% 1098μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	49.4% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	8.7% 34.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	144% 130mg	236% 212mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage	Dried Chives	Recommended Dietary Allowance
Calcium	40.8% 408mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	24.5% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	182% 14.6mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	19% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.4% 220mg	23.8% 167mg	700mg per day for Men 19-50 years
Potassium	57.8% 1964mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	5.5% 3.02μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	1.5% 22.5mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	9.93% 368g	0.017% 0.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Borage vs Dried Chives:

• Boiled and Drained Borage has 1.4 times more Vitamin B2 and 2 times more Vitamin B3 than Freeze-dried Chives.
• While Freeze-dried Chives contain 1.3 times more Vitamin A, 3.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Freeze-dried Chives have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
• Both Boiled and Drained Borage as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Borage vs Dried Chives:

• Boiled and Drained Borage has 1.6 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 3.5 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 15.6 times more Sodium and 571.5 times more Water than Freeze-dried Chives.
• While Freeze-dried Chives contain 1.9 times more Zinc than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Freeze-dried Chives have similar amounts of Magnesium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Borage has 2.9 times more Fat, 4.1 times more Saturated Fat, 1.2 times more Omega 6 and 1.2 times more Protein than Freeze-dried Chives.
• While Freeze-dried Chives contain 1.5 times more Carbohydrate than Boiled and Drained Borage.
• Both Boiled and Drained Borage and Freeze-dried Chives have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Borage as well as Freeze-dried Chives have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.