Comparing Nutrients in 7 ounces Boiled Borage with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage with Salt	28%	24%	48%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Borage with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	NA	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	4.96% 20μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71.7% 64.5mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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 with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20.2% 202mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	NA	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	90% 7.22mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	NA	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	NA	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	15.6% 109mg	NA	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	43% 643mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	NA	11mg per day for Men 19-50 years
Water	4.93% 182g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Borage with Salt VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Borage with Salt versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Borage with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Borage with Salt have 19.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Boiled Borage with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Borage with Salt have 6.8 times more Calcium, 7.3 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Boiled Borage with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Roasted Potatoes with Salt contain 5.1 times more Energy and 7.4 times more Carbohydrate than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Borage with Salt provide inadequate amounts of Energy