Comparing Nutrients in 5 ounces Dried Chives VS Boiled Borage

Macros Ratio

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

Macro Nutrients

	Dried Chives	Boiled Borage	Recommended Dietary Allowance
Energy	15.2% 441kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	3.87% 5.03g	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	98% 37g	NA	38g per day for Men 19-50 years
Protein	53.7% 30g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Boiled Borage	Recommended Dietary Allowance
Vitamin A	538% 4841μg	34.5% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.36mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	9.6% 0.12mg	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	38.3% 153μg	3.54% 14μg	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	1039% 936mg	51% 46mg	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

	Dried Chives	Boiled Borage	Recommended Dietary Allowance
Calcium	115% 1152mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	22.5% 0.2mg	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	354% 28.3mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	216% 907mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	23.7% 0.55mg	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	105% 734mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	123% 4196mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Chives vs Boiled Borage:

• Freeze-dried Chives have 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 Freeze-dried Chives as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Chives vs Boiled Borage:

• Freeze-dried Chives have 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.
• While Boiled and Drained Borage contains 1.3 times more Sodium and 45.9 times more Water than Freeze-dried Chives.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Chives have 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 Freeze-dried Chives as well as Boiled and Drained Borage have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.