Comparing Nutrients in 1 kilogram Boiled Pokeberry Shoots with Salt VS Baked Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots with Salt	37%	14%	49%
Baked Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Pokeberry Shoots with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	166% 216g	130g per day for Men 19-50 years
Sugars	22% 16g	23.4% 17g	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	39.5% 15g	39.5% 15g	38g per day for Men 19-50 years
Protein	41% 23g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	483% 4350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	232% 3mg	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	22.5% 90μg	22.5% 90μg	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	911% 820mg	142% 128mg	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	56.7% 8.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	53% 530mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	239% 2.15mg	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	150% 12mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	70% 1.6mg	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	47% 330mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 929g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots with Salt VS Baked Potato Flesh with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Pokeberry Shoots with Salt versus 1 kg of Baked Potato Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Pokeberry Shoots with Salt vs Baked Potato Flesh with Salt:

• 1 kilogram of Boiled Pokeberry Shoots with Salt has more Vitamin A, 11.9 times more Vitamin B2, 6.4 times more Vitamin C, 21.3 times more Vitamin E and 360 times more Vitamin K than Baked Potato Flesh with Salt.
• While 1 kg of Baked Potatoes Flesh with Salt contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 14.2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Baked Potato Flesh with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Baked Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Baked Potatoes Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Pokeberry Shoots with Salt vs Baked Potato Flesh with Salt:

• 1 kilogram of Boiled Pokeberry Shoots with Salt has 10.6 times more Calcium, 3.4 times more Iron, 2.1 times more Manganese and 1.2 times more Water than Baked Potato Flesh with Salt.
• While 1 kg of Baked Potatoes Flesh with Salt contains 1.7 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Baked Potato Flesh with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Boiled Pokeberry Shoots with Salt lack sufficient amounts of Zinc
• 1 kilogram of Baked Potato Flesh with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Baked Potatoes Flesh with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Potatoes Flesh with Salt contains 4.7 times more Energy and 7 times more Carbohydrate than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Baked Potato Flesh with Salt offer comparable quantities of Sugars, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Pokeberry Shoots with Salt provide inadequate amounts of Energy