Comparing Nutrients in 5 ounces Potato Skin VS Boiled Borage

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Potato Skin	Boiled Borage	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	13.6% 17.6g	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	9.33% 3.54g	NA	38g per day for Men 19-50 years
Protein	6.5% 3.64g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Borage	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.5% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	6.02% 24μg	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	18% 16mg	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

	Potato Skin	Boiled Borage	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	57.4% 4.6mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	7.7% 54mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Borage per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Boiled Borage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Boiled Borage:

• 5 ounces of Potato Skin have 6.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Borage.
• While 5 oz of Boiled and Drained Borage contain more Vitamin A, 2.8 times more Vitamin B1, 4.3 times more Vitamin B2 and 2.9 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Boiled Borage provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 5 ounces of Boiled Borage have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Boiled Borage:

• 5 ounces of Potato Skin have 3 times more Copper, 1.6 times more Manganese and 1.6 times more Zinc than Boiled Borage.
• While 5 oz of Boiled and Drained Borage contain 3.4 times more Calcium, 2.5 times more Magnesium, 1.4 times more Phosphorus and 8.8 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Boiled Borage contain similar levels of Iron, Potassium and Water per five ounces.
• Both Raw Potato Skin as well as Boiled and Drained Borage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 2.3 times more Energy, 3.5 times more Carbohydrate and 1.2 times more Protein than Boiled Borage.
• 5 ounces of Boiled Borage provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Borage provide inadequate amounts of Omega 6 in five ounces.