Comparing Nutrients in 1 kilogram Boiled Pokeberry Shoots VS White Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Energy	6.9% 200kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.03% 1g	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	121% 157g	130g per day for Men 19-50 years
Sugars	22% 16g	16% 11.5g	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	4.7% 3.4g	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	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	39.5% 15g	63% 24g	38g per day for Men 19-50 years
Protein	41% 23g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	White 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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	156% 2.03mg	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	45% 180μg	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	101% 91mg	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	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Calcium	53% 530mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	129% 1.16mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	63% 1.45mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	10.7% 160mg	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	22% 816g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 7.4 times more Vitamin B2, 9 times more Vitamin C, 85 times more Vitamin E and 67.5 times more Vitamin K than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 7.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Pokeberry Shoots have 5.9 times more Calcium, 2.3 times more Iron, 2.3 times more Manganese and 3 times more Selenium than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 1.5 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole White Potatoes have similar amounts of Copper, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Pokeberry Shoots have 1.4 times more Sugars and 1.4 times more Protein than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 3.5 times more Energy, 5.1 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.