Comparing Nutrients in 1 kilogram Boiled Pokeberry Shoots VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Pokeberry Shoots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	22% 16g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	79% 30g	38g per day for Men 19-50 years
Protein	41% 23g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	483% 4350μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	53% 530mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	25% 929g	24.7% 915g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have 8.4 times more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin C and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.2 times more Vitamin B5, 7.4 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Pokeberry Shoots as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Pokeberry Shoots have 3.3 times more Copper and 1.5 times more Iron than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Magnesium, 1.5 times more Phosphorus, 3.1 times more Selenium, 1.3 times more Sodium and 2.5 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared contains 11.7 times more Omega 3, 1.5 times more Carbohydrate and 2 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Frozen Chopped Broccoli, Unprepared have similar amounts of Sugars and Protein per 1 kg.
• Both Boiled and Drained Pokeberry Shoots as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.