Comparing Nutrients in 1 kilogram Pokeberry Shoots VS Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	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	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	139% 181g	130g per day for Men 19-50 years
Sugars	NA	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	44.7% 17g	34.2% 13g	38g per day for Men 19-50 years
Protein	46.4% 26g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	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	66.7% 0.8mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	254% 3.3mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	64.7% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	40% 160μg	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	1511% 1360mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Calcium	53% 530mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	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	213% 17mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	182% 4.18mg	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	63% 440mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	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	15.3% 230mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.8% 916g	21.2% 786g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS Russet Potatoes per 1 kg

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

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

• 1 kilogram of Pokeberry Shoots has more Vitamin A, 10 times more Vitamin B2 and 23.9 times more Vitamin C than Russet Potatoes.
• While 1 kg of Raw Whole Russet Potatoes contains 6.1 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Russet Potatoes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 1 kilogram of Russet Potatoes have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pokeberry Shoots has 4.1 times more Calcium, 1.5 times more Copper, 2 times more Iron and 2.7 times more Manganese than Russet Potatoes.
• While 1 kg of Raw Whole Russet Potatoes contains 1.3 times more Magnesium and 1.7 times more Potassium than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Russet Potatoes contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Raw Whole Russet Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pokeberry Shoots has 1.3 times more Fiber and 1.2 times more Protein than Russet Potatoes.
• While 1 kg of Raw Whole Russet Potatoes contains 3.4 times more Energy and 4.9 times more Carbohydrate than Raw Pokeberry Shoots.
• 1 kilogram of Pokeberry Shoots provide inadequate amounts of Energy