Comparing Nutrients in 14 ounces Boiled Pokeberry Shoots VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.46% 12.3g	48.5% 63g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	7.06% 5.1g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Vitamin A	192% 1726μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	52% 0.67mg	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	8.93% 35.7μg	18% 71.4μg	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	362% 325mg	38% 34mg	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	22.5% 3.37mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 429μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Calcium	21% 210mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	59% 0.53mg	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	59.5% 4.76mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	24.3% 0.56mg	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	18.7% 131mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	53% 1806mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.97% 369g	8.7% 321g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots VS Red Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Pokeberry Shoots versus 14 oz of Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Pokeberry Shoots vs Red Potatoes:

• 14 ounces of Boiled Pokeberry Shoots have more Vitamin A, 8.1 times more Vitamin B2, 9.5 times more Vitamin C, 85 times more Vitamin E and 37.2 times more Vitamin K than Red Potatoes.
• While 14 oz of Raw Whole Red Potatoes contain 7.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• 14 ounces of Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Pokeberry Shoots vs Red Potatoes:

• 14 ounces of Boiled Pokeberry Shoots have 5.3 times more Calcium, 1.6 times more Iron and 2.4 times more Manganese than Red Potatoes.
• While 14 oz of Raw Whole Red Potatoes contain 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• 14 ounces of Red Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Pokeberry Shoots have 1.2 times more Sugars and 1.2 times more Protein than Red Potatoes.
• While 14 oz of Raw Whole Red Potatoes contain 3.5 times more Energy and 5.1 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.