Comparing Nutrients in 1 kilogram Boiled Pokeberry Shoots VS Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Energy	6.9% 200kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	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	135% 175g	130g per day for Men 19-50 years
Sugars	22% 16g	11.3% 8.2g	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	3.6% 2.6g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	39.5% 15g	55.3% 21g	38g per day for Men 19-50 years
Protein	41% 23g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Potatoes	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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	229% 2.98mg	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	37.5% 150μg	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	219% 197mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Calcium	53% 530mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	122% 1.1mg	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	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	66.5% 1.53mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25% 929g	21.4% 793g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 7.8 times more Vitamin B2, 4.2 times more Vitamin C, 85 times more Vitamin E and 54 times more Vitamin K than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 7.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Pokeberry Shoots have 4.4 times more Calcium, 1.5 times more Iron, 2.2 times more Manganese, 2.3 times more Selenium and 3 times more Sodium than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Pokeberry Shoots have 2 times more Sugars than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 3.9 times more Energy, 5.6 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.