Comparing Nutrients in 1 kilogram Boiled Pokeberry Shoots VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Pokeberry Shoots	Boiled Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	22% 16g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	39.5% 15g	87% 33g	38g per day for Men 19-50 years
Protein	41% 23g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	483% 4350μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	154% 2mg	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	270% 1080μg	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	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Boiled Broccoli	Recommended Dietary Allowance
Calcium	53% 530mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	84.3% 1.94mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25% 929g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Pokeberry Shoots vs Boiled Broccoli:

• Boiled and Drained Pokeberry Shoots have 5.6 times more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3 and 1.3 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 15.8 times more Vitamin B5, 1.8 times more Vitamin B6, 12 times more Vitamin B9, 1.7 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Pokeberry Shoots as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Pokeberry Shoots vs Boiled Broccoli:

• Boiled and Drained Pokeberry Shoots have 1.3 times more Calcium, 2.1 times more Copper, 1.8 times more Iron and 1.7 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Magnesium, 2 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium, 2.3 times more Sodium and 2.4 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Boiled and Drained Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli contains 1.8 times more Energy, 13.2 times more Omega 3, 2.3 times more Carbohydrate and 2.2 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Boiled and Drained Broccoli have similar amounts of Sugars and Protein per 1 kg.
• Both Boiled and Drained Pokeberry Shoots as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.