Comparing Nutrients in 500 calories Boiled Borage VS Dried Chives

Weight per 500 calories

• Boiled Borage: 2000g
• Dried Chives: 161g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	NA	7.34% 0.12g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	79.5% 103g	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	111% 42g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Dried Chives	Recommended Dietary Allowance
Vitamin A	487% 4380μg	610% 5490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	254% 3.3mg	186% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	247% 3.2mg	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	50% 200μg	43.4% 174μg	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	722% 650mg	1179% 1061mg	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	204% 2040mg	131% 1307mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	123% 1.1mg	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	910% 72.8mg	402% 32mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	245% 1029mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	94% 2.17mg	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	157% 1100mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	289% 9820mg	140% 4759mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	75% 8.23mg	11mg per day for Men 19-50 years
Water	49.7% 1838g	0.087% 3.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Boiled and Drained Borage as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Boiled and Drained Borage as well as Freeze-dried Chives have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.