Comparing Nutrients in 1 kilogram Salted Baked Potatoes VS Boiled Pokeberry Shoots with Salt

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Salted Baked Potatoes	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	32% 930kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	24% 31g	130g per day for Men 19-50 years
Sugars	16.3% 12g	22% 16g	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	4.7% 3.4g	NA	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	58% 22g	39.5% 15g	38g per day for Men 19-50 years
Protein	44.6% 25g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	85.4% 1.1mg	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	70% 280μg	22.5% 90μg	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	107% 96mg	911% 820mg	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	2.67% 0.4mg	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	140% 1.26mg	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	135% 11mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	146% 3.36mg	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	100% 700mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	157% 5350mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	20.2% 749g	25% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Baked Potatoes VS Boiled Pokeberry Shoots with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Salted Baked Potatoes vs Boiled Pokeberry Shoots with Salt:

• 1 kilogram of Salted Baked Potatoes has 1.3 times more Vitamin B3, 9.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled Pokeberry Shoots with Salt.
• While 1 kg of Boiled and Drained Pokeberry Shoots with Salt contains 435 times more Vitamin A, 5.2 times more Vitamin B2, 8.5 times more Vitamin C, 21.3 times more Vitamin E and 54 times more Vitamin K than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Pokeberry Shoots with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Salted Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• Both Whole Baked Potatoes with Salt as well as Boiled and Drained Pokeberry Shoots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Salted Baked Potatoes vs Boiled Pokeberry Shoots with Salt:

• 1 kilogram of Salted Baked Potatoes has 2 times more Magnesium, 2.1 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Boiled Pokeberry Shoots with Salt.
• While 1 kg of Boiled and Drained Pokeberry Shoots with Salt contains 3.5 times more Calcium, 1.5 times more Manganese and 25.4 times more Sodium than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Pokeberry Shoots with Salt contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Salted Baked Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Boiled Pokeberry Shoots with Salt lack sufficient amounts of Zinc
• Both Whole Baked Potatoes with Salt as well as Boiled and Drained Pokeberry Shoots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Salted Baked Potatoes has 4.7 times more Energy, 6.8 times more Carbohydrate and 1.5 times more Fiber than Boiled Pokeberry Shoots with Salt.
• While 1 kg of Boiled and Drained Pokeberry Shoots with Salt contains 1.4 times more Sugars than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Pokeberry Shoots with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Pokeberry Shoots with Salt provide inadequate amounts of Energy