Comparing Nutrients in 7 ounces Boiled Borage VS 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	1.7% 49.6kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	NA	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	15% 2.57g	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	98% 128g	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	137% 52g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Dried Chives	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	753% 6777μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	83.7% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	305% 3.96mg	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	53.6% 214μg	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	71.7% 64.5mg	1455% 1310mg	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	20.2% 202mg	161% 1613mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	151% 1.36mg	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	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	116% 2.68mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	173% 5874mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	11.6% 175mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	92% 10mg	11mg per day for Men 19-50 years
Water	4.93% 182g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Borage vs Dried Chives:

• Freeze-dried Chives contain 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 Boiled and Drained Borage as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Borage vs Dried Chives:

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

Comparison of macro-nutrients per 7 ounces:

• Freeze-dried Chives contain 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 Boiled and Drained Borage as well as Freeze-dried Chives have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.