Comparing Nutrients in 1 kilogram Boiled Borage VS 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	8.62% 250kcal	107% 3110kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	NA	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	495% 643g	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	689% 262g	38g per day for Men 19-50 years
Protein	37.3% 21g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Dried Chives	Recommended Dietary Allowance
Vitamin A	243% 2190μg	3794% 34150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.8% 9.4mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	422% 21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	1535% 20mg	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	25% 100μg	270% 1080μg	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	361% 325mg	7333% 6600mg	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	102% 1020mg	813% 8130mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	762% 6.86mg	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	455% 36.4mg	2500% 200mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	1524% 6400mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	587% 13.5mg	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	78.6% 550mg	740% 5180mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	871% 29600mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	58.7% 880mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	465% 51.2mg	11mg per day for Men 19-50 years
Water	25% 919g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Borage vs Dried Chives:

• Freeze-dried Chives contain 15.6 times more Vitamin A, 15.3 times more Vitamin B1, 9.1 times more Vitamin B2, 6.3 times more Vitamin B3, 46.9 times more Vitamin B5, 22.7 times more Vitamin B6, 10.8 times more Vitamin B9 and 20.3 times more Vitamin C than Boiled and Drained Borage.
• Both Boiled and Drained Borage as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Borage vs Dried Chives:

• Boiled and Drained Borage has 1.3 times more Sodium and 45.9 times more Water than Freeze-dried Chives.
• While Freeze-dried Chives contain 8 times more Calcium, 4.8 times more Copper, 5.5 times more Iron, 11.2 times more Magnesium, 3.5 times more Manganese, 9.4 times more Phosphorus, 6 times more Potassium, 10.4 times more Selenium and 23.3 times more Zinc than Boiled and Drained Borage.

Comparison of macro-nutrients per 1 kilogram:

• Freeze-dried Chives contain 12.4 times more Energy, 4.3 times more Fat, 3 times more Saturated Fat, 10.2 times more Omega 6, 18.1 times more Carbohydrate and 10.1 times more Protein than Boiled and Drained Borage.
• Both Boiled and Drained Borage as well as Freeze-dried Chives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.