Comparing Nutrients in 100 calories Baked White Potatoes VS Boiled Borage

Weight per 100 calories

• Baked White Potatoes: 109g
• Boiled Borage: 400g

Baked White Potatoes have 3.7 times more energy per 100g than Boiled Borage. It has average energy density when compared to other foods. Boiled and Drained Borage having very low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Boiled Borage?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Baked White Potatoes	Boiled Borage	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	3.34% 3.24g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	11% 14g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	NA	38g per day for Men 19-50 years
Protein	4.08% 2.3g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Borage	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	97% 876μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	27% 0.35mg	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	10.3% 41.3μg	10% 40μg	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	15.2% 13.7mg	144% 130mg	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	0.29% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Borage	Recommended Dietary Allowance
Calcium	1.1% 11mg	40.8% 408mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	63.6% 0.57mg	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	8.7% 0.7mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	67% 1.54mg	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	11.6% 81.5mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	57.8% 1964mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.2% 82g	9.93% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Boiled Borage:

• Baked Whole White Potatoes have 2.3 times more Vitamin B5 than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 805.9 times more Vitamin A, 4.5 times more Vitamin B1, 14.1 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 9.5 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Borage have similar amounts of Vitamin B9 per 100 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Boiled Borage:

• Boiled and Drained Borage contains 37.5 times more Calcium, 4.1 times more Copper, 20.9 times more Iron, 7.8 times more Magnesium, 7.5 times more Manganese, 2.7 times more Phosphorus, 3.3 times more Potassium, 6.6 times more Selenium, 46.3 times more Sodium, 2.3 times more Zinc and 4.5 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 1.6 times more Carbohydrate than Boiled and Drained Borage.
• While Boiled and Drained Borage contains 19.9 times more Fat, 18.1 times more Saturated Fat, 9.5 times more Omega 6 and 3.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Borage have similar amounts of Energy per 100 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Borage have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.