Comparing Nutrients in 500 calories Boiled BorageVS Baked Red Potatoes

Weight per 500 calories

Boiled Borage

2000g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 3.5 times more energy per unit of mass than Boiled and Drained Borage, which is average in comparison to other foods. Boiled Borage having very low energy density.

Which food has more nutrients per 500 calories - Boiled Borage or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Borage

28%

24%

48%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Boiled Boragevs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16.7%16g

Fat

0.89%0.86g

16 gvs0.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.3%3.94g

Saturated Fat

0.72%0.23g

3.94 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

5.4%0.086g

NA gvs0.086 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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15%2.54g

Omega 6

1.66%0.28g

2.54 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54.6%71g

Carbohydrate

86.6%113g

71 gvs113 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

11.3%8.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs8.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.5%2.53g

≤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]

NA gvs2.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.16g

NA gvs3.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.6g

NA gvs2.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

27.2%10.3g

NA gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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74.6%41.8g

Protein

23.6%13.2g

41.8 gvs13.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Boragevs Baked Red Potatoes

487%4380μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

4380 μgvs5.75 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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98%1.18mg

Vitamin B1

34.5%0.41mg

Thiamine

1.18 mgvs0.41 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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254%3.3mg

Vitamin B2

22%0.29mg

Riboflavin

3.3 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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118%19mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

19 mgvs9.17 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18%0.9mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.9 mgvs1.96 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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135%1.76mg

Vitamin B6

94%1.2mg

Pyridoxine

1.76 mgvs1.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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50%200μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

200 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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722%650mg

Vitamin C

80.5%72.4mg

Ascorbic acid

650 mgvs72.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

NA mgvs0.46 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

NA μgvs16 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Boragevs Baked Red Potatoes

204%2040mg

Calcium

5.17%51.7mg

2040 mgvs51.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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318%2.86mg

Copper

111%1mg

2.86 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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910%72.8mg

Iron

50.3%4.02mg

72.8 mgvs4.02 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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271%1140mg

Magnesium

38.3%161mg

1140 mgvs161 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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335%7.7mg

Manganese

43.2%0.99mg

7.7 mgvs0.99 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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157%1100mg

Phosphorus

59%414mg

1100 mgvs414 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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289%9820mg

Potassium

92%3132mg

9820 mgvs3132 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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32.7%18μg

Selenium

18 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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117%1760mg

Sodium

4.6%69mg

1760 mgvs69 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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40%4.4mg

Zinc

21%2.3mg

4.4 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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49.7%1838g

Water

12%441g

1838 gvs441 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Borage vs Baked Red Potatoes:

Boiled and Drained Borage has 762.1 times more Vitamin A, 2.9 times more Vitamin B1, 11.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 9 times more Vitamin C than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Vitamin B5 than Boiled and Drained Borage.
Both Boiled and Drained Borage as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Borage vs Baked Red Potatoes:

Boiled and Drained Borage has 39.4 times more Calcium, 2.9 times more Copper, 18.1 times more Iron, 7.1 times more Magnesium, 7.7 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium, 25.5 times more Sodium, 1.9 times more Zinc and 4.2 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Borage has 18.8 times more Fat, 17.1 times more Saturated Fat, 9 times more Omega 6 and 3.2 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Carbohydrate than Boiled and Drained Borage.
Both Boiled and Drained Borage and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Borage as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BorageVS Dried ChivesBaked Red PotatoesVS Dried ChivesBoiled BorageVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled BorageVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Borage or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: