Comparing Nutrients in 1 kilogram Boiled Pokeberry Shoots VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Energy	6.9% 200kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.81% 0.26g	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	139% 181g	130g per day for Men 19-50 years
Sugars	22% 16g	8.55% 6.2g	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	3.17% 2.3g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	39.5% 15g	34.2% 13g	38g per day for Men 19-50 years
Protein	41% 23g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Russet 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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	64.7% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	265% 3.45mg	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	63.3% 57mg	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	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Calcium	53% 530mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	114% 1.03mg	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	108% 8.6mg	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	68.3% 1.57mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	123% 4170mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 929g	21.2% 786g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 7.6 times more Vitamin B2, 14.4 times more Vitamin C, 85 times more Vitamin E and 60 times more Vitamin K than Raw Whole Russet Potatoes.
• While Raw Whole Russet Potatoes contain 7.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Russet Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Pokeberry Shoots have 4.1 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 2.1 times more Manganese, 2.3 times more Selenium and 3.6 times more Sodium than Raw Whole Russet Potatoes.
• While Raw Whole Russet Potatoes contain 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Russet Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Pokeberry Shoots have 2.6 times more Sugars than Raw Whole Russet Potatoes.
• While Raw Whole Russet Potatoes contain 4 times more Energy and 5.8 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Russet Potatoes have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Russet Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.