Comparing Nutrients in 14 ounces Boiled Pokeberry Shoots VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
White Potatoes	10%	1%	89%

Macro Nutrients

	Boiled Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.75% 0.13g	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% 62.4g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	6.3% 4.56g	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	1.86% 1.35g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	25% 9.53g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	White 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	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	26.4% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	62% 0.81mg	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	40% 36mg	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	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Calcium	21% 210mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	51% 0.46mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	25% 0.58mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.97% 369g	8.75% 324g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 7.4 times more Vitamin B2, 9 times more Vitamin C, 85 times more Vitamin E and 67.5 times more Vitamin K than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 7.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Pokeberry Shoots have 5.9 times more Calcium, 2.3 times more Iron, 2.3 times more Manganese and 3 times more Selenium than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 1.5 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole White Potatoes have similar amounts of Copper, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Pokeberry Shoots have 1.4 times more Sugars and 1.4 times more Protein than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 3.5 times more Energy, 5.1 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.