Comparing Nutrients in 14 ounces Borage VS Dried Chives

Macros Ratio

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

Macro Nutrients

	Borage	Dried Chives	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	42.6% 1234kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	30.3% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.34% 12g	196% 255g	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	274% 104g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Borage	Dried Chives	Recommended Dietary Allowance
Vitamin A	93% 833μg	1506% 13554μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	167% 8.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	609% 7.92mg	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	13% 51.6μg	107% 429μg	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	154% 139mg	2911% 2619mg	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

	Borage	Dried Chives	Recommended Dietary Allowance
Calcium	37% 369mg	323% 3227mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	303% 2.72mg	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	164% 13mg	992% 79.4mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	605% 2540mg	420mg per day for Men 19-50 years
Manganese	60.2% 1.4mg	233% 5.36mg	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	30% 210mg	294% 2056mg	700mg per day for Men 19-50 years
Potassium	55% 1865mg	346% 11748mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	9.98% 369g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Borage VS Dried Chives per 14 oz

Compare the macro and micronutrient content in 14 oz of Borage versus 14 oz of Dried Chives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Borage vs Dried Chives:

• 14 oz of Freeze-dried Chives contain 16.3 times more Vitamin A, 15 times more Vitamin B1, 10 times more Vitamin B2, 6.6 times more Vitamin B3, 51.5 times more Vitamin B5, 23.8 times more Vitamin B6, 8.3 times more Vitamin B9 and 18.9 times more Vitamin C than Raw Borage.
• 14 ounces of Borage have insufficient amounts of Vitamin B5
• Both Raw Borage as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Borage vs Dried Chives:

• 14 ounces of Borage have 46.5 times more Water than Dried Chives.
• While 14 oz of Freeze-dried Chives contain 8.7 times more Calcium, 5.3 times more Copper, 6.1 times more Iron, 12.3 times more Magnesium, 3.9 times more Manganese, 9.8 times more Phosphorus, 6.3 times more Potassium, 10.4 times more Selenium and 25.6 times more Zinc than Raw Borage.
• Both Borage and Dried Chives contain similar levels of Sodium per 14 ounces.
• 14 ounces of Borage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Freeze-dried Chives contain 14.8 times more Energy, 5 times more Fat, 11.9 times more Omega 6, 21 times more Carbohydrate and 11.8 times more Protein than Raw Borage.
• 14 ounces of Borage provide inadequate amounts of Energy and Omega 6