Comparing Nutrients in 7 ounces Baked Potato Skin VS Borage

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Borage	28%	24%	48%

Macro Nutrients

	Baked Potato Skin	Borage	Recommended Dietary Allowance
Energy	13.5% 393kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	41.3% 15.7g	NA	38g per day for Men 19-50 years
Protein	15.2% 8.5g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Borage	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	13% 0.17mg	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	11% 43.7μg	6.45% 25.8μg	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	29.8% 26.8mg	77% 69.5mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Borage	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	28.7% 0.26mg	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	175% 14mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	30% 0.69mg	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	28.6% 200mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.54% 94g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Borage per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin versus 7 oz of Borage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Borage:

• 7 ounces of Baked Potato Skin have 2 times more Vitamin B1, 3.4 times more Vitamin B3, 20.9 times more Vitamin B5, 7.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Borage.
• While 7 oz of Raw Borage contain 210 times more Vitamin A, 1.4 times more Vitamin B2 and 2.6 times more Vitamin C than Baked Potato Skin.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• 7 ounces of Borage have insufficient amounts of Vitamin B5
• Both Baked Potato Skin as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Skin vs Borage:

• 7 ounces of Baked Potato Skin have 6.3 times more Copper, 2.1 times more Iron, 1.8 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium and 2.5 times more Zinc than Borage.
• While 7 oz of Raw Borage contain 2.7 times more Calcium, 3.8 times more Sodium and 2 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Borage contain similar levels of Magnesium per seven ounces.
• 7 ounces of Borage lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Raw Borage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 9.4 times more Energy, 15.1 times more Carbohydrate and 2.4 times more Protein than Borage.
• 7 ounces of Borage provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Raw Borage provide inadequate amounts of Omega 6 in seven ounces.