Comparing Nutrients in 1 kilogram Boiled Pokeberry Shoots VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Boiled Pokeberry Shoots	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	6.9% 200kcal	32.8% 950kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	165% 214g	130g per day for Men 19-50 years
Sugars	22% 16g	15% 11g	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	4.4% 3.2g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	39.5% 15g	60.5% 23g	38g per day for Men 19-50 years
Protein	41% 23g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	483% 4350μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	272% 3.54mg	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	65% 260μg	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	92% 83mg	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	4.67% 0.7mg	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	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	53% 530mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.3% 452μg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	99% 2.28mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	162% 5500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 929g	20% 745g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots VS Baked Russet Potatoes per 1 kg

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

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

• 1 kilogram of Boiled Pokeberry Shoots has 435 times more Vitamin A, 5.2 times more Vitamin B2, 9.9 times more Vitamin C, 12.1 times more Vitamin E and 54 times more Vitamin K than Baked Russet Potatoes.
• While 1 kg of Baked Whole Russet Potatoes contains 9.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Baked Russet Potatoes provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• 1 kilogram of Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Pokeberry Shoots as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Pokeberry Shoots has 2.9 times more Calcium, 1.5 times more Manganese and 1.2 times more Water than Baked Russet Potatoes.
• While 1 kg of Baked Whole Russet Potatoes contains 2.1 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Baked Russet Potatoes contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• 1 kilogram of Baked Russet Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Pokeberry Shoots as well as Baked Whole Russet Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Pokeberry Shoots has 1.5 times more Sugars than Baked Russet Potatoes.
• While 1 kg of Baked Whole Russet Potatoes contains 4.8 times more Energy, 6.9 times more Carbohydrate and 1.5 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Baked Russet Potatoes offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Boiled and Drained Pokeberry Shoots as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.