Comparing Nutrients in 100 calories Boiled Pokeberry Shoots VS Boiled Kidney Beans

Weight per 100 calories

• Boiled Pokeberry Shoots: 500g
• Boiled Kidney Beans: 78.7g

Boiled All Types Kidney Beans have 6.4 times more energy per unit of mass than Boiled and Drained Pokeberry Shoots, which is average in comparison to other foods. Boiled Pokeberry Shoots having very low energy density.

Which food has more nutrients per 100 calories - Boiled Pokeberry Shoots or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Pokeberry Shoots	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	14% 18g	130g per day for Men 19-50 years
Sugars	11% 8g	0.35% 0.25g	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	19.7% 7.5g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	242% 2175μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	7.27% 0.094mg	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	11.3% 45μg	25.6% 102μg	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	456% 410mg	1.05% 0.94mg	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	28.3% 4.25mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	26.5% 265mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	19% 0.17mg	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	75% 6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	14.7% 0.34mg	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	23.6% 165mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	12.6% 465g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Pokeberry Shoots vs Boiled Kidney Beans:

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 2.8 times more Vitamin B1, 27.4 times more Vitamin B2, 12.1 times more Vitamin B3, 5.9 times more Vitamin B6, 433.9 times more Vitamin C, 179.9 times more Vitamin E and 81.6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 100 kcal.
• Both Boiled and Drained Pokeberry Shoots as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Pokeberry Shoots vs Boiled Kidney Beans:

• Boiled and Drained Pokeberry Shoots have 9.6 times more Calcium, 3.7 times more Copper, 3.4 times more Iron, 2.1 times more Magnesium, 5 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium, 5.2 times more Selenium, 114.3 times more Sodium, 1.2 times more Zinc and 8.8 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Pokeberry Shoots have 5.1 times more Fat, 8 times more Saturated Fat, 9.8 times more Omega 6, 31.8 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Omega 3 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Pokeberry Shoots as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.