Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In Skin VS Borage

Weight per 300 calories

• Boiled Potato Flesh, Cooked In Skin: 345g
• Borage: 1429g

Boiled Potato Flesh, Cooked In Skin has 4.1 times more energy per 100g than Borage. It has average energy density when compared to other foods. Raw Borage having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Borage?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Borage	28%	24%	48%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Borage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.34g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	2.16% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	9.16% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	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	1.38% 1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	NA	38g per day for Men 19-50 years
Protein	11.5% 6.45g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Borage	Recommended Dietary Allowance
Vitamin A	0% 0μg	333% 3000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.3% 1.03mg	92% 1.2mg	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	8.62% 34.5μg	46.4% 186μg	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	50% 45mg	556% 500mg	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	0.23% 0.034mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.32% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Borage	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	133% 1329mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	206% 1.86mg	0.9mg per day for Men 19-50 years
Fluoride	4.26% 170μg	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	13.4% 1.07mg	589% 47mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	177% 743mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	217% 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	21.7% 152mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	38.4% 1307mg	197% 6714mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	76% 1143mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	7.17% 265g	36% 1329g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Borage Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Borage?

Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Borage:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 3.1 times more Vitamin B5 than Borage.
• While 300 kcal of Raw Borage contain more Vitamin A, 2.3 times more Vitamin B1, 31.1 times more Vitamin B2, 2.6 times more Vitamin B3, 5.4 times more Vitamin B9 and 11.2 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Borage provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Borage:

• 300 kcal of Raw Borage contain 77.1 times more Calcium, 2.9 times more Copper, 44.1 times more Iron, 9.8 times more Magnesium, 10.5 times more Manganese, 5 times more Phosphorus, 5.1 times more Potassium, 12.4 times more Selenium, 82.9 times more Sodium, 2.8 times more Zinc and 5 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.
• 300 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 1.6 times more Carbohydrate than Borage.
• While 300 kcal of Raw Borage contain 29 times more Fat, 27.1 times more Saturated Fat, 14.1 times more Omega 6 and 4 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Borage offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6