Comparing Nutrients in 7 ounces Potato Skin VS Borage

Macros Ratio

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

Macro Nutrients

	Potato Skin	Borage	Recommended Dietary Allowance
Energy	3.97% 115kcal	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	19% 24.7g	4.67% 6.07g	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	9.1% 5.1g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Borage	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	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	Borage	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	80.4% 6.43mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	10.8% 75.4mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Borage per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Potato Skin vs Borage:

• 7 ounces of Potato Skin have 7.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Borage.
• While 7 oz of Raw Borage contain more Vitamin A, 2.9 times more Vitamin B1, 3.9 times more Vitamin B2 and 3.1 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Borage provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Borage have insufficient amounts of Vitamin B5
• Both Raw 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 Potato Skin vs Borage:

• 7 ounces of Potato Skin have 3.3 times more Copper, 1.7 times more Manganese and 1.8 times more Zinc than Borage.
• While 7 oz of Raw Borage contain 3.1 times more Calcium, 2.3 times more Magnesium, 1.4 times more Phosphorus and 8 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Borage contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Borage lack sufficient amounts of Zinc
• Both Raw 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 Potato Skin have 2.8 times more Energy, 4.1 times more Carbohydrate and 1.4 times more Protein than Borage.
• 7 ounces of Borage provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Borage provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Borage

What are the health benefits of Potato Skin compared to Borage?

Potato skins are a good source of fiber, potassium, and antioxidants, while borage leaves are rich in gamma-linolenic acid (an omega-6 fatty acid) and antioxidants. Both can contribute to overall health, but potato skins may be more readily available and versatile in cooking.

Can I lose weight easier by eating more Potato Skin or Borage?

Both potato skin and borage can be part of a healthy, balanced diet for weight loss. However, in terms of weight loss, potato skin may be a better choice as it is lower in calories and higher in fiber compared to borage. Fiber helps you feel full and satisfied, which can aid in weight loss by reducing overall calorie intake. Remember, weight loss is ultimately achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods and being mindful of portion sizes is key.

Should I eat more Potato Skin or more Borage to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both potato skin and borage are nutritious options, but borage is higher in protein and contains essential amino acids that are important for muscle building. Therefore, incorporating more borage into your diet may be beneficial for muscle growth.

What is the environmental impact of producing Potato Skin compared to Borage?

Potato skin production generally has a lower environmental impact compared to borage. Potatoes are a staple crop that requires less water and land to grow, whereas borage is a specialty crop that may require more resources to cultivate. Additionally, potatoes are often grown in larger quantities and have a higher yield per acre compared to borage, making them a more sustainable option in terms of environmental impact.