Comparing Nutrients in 1 kilogram Boiled Pokeberry Shoots VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Pokeberry Shoots	Boiled Carrots	Recommended Dietary Allowance
Energy	6.9% 200kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	22% 16g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	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	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	483% 4350μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	118% 1.53mg	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	35% 140μg	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	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	56.7% 8.5mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Boiled Carrots	Recommended Dietary Allowance
Calcium	53% 530mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	25% 929g	24.4% 902g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have 5.7 times more Vitamin B2, 1.7 times more Vitamin B3, 22.8 times more Vitamin C and 7.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Vitamin A, 5.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin E per 1 kg.
• Both Boiled and Drained Pokeberry Shoots as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Pokeberry Shoots have 1.8 times more Calcium, 7.4 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese and 1.3 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Potassium and 3.2 times more Sodium than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Boiled and Drained Carrots have similar amounts of Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Pokeberry Shoots have 3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Energy, 2.7 times more Carbohydrate, 2.2 times more Sugars and 2 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.