Comparing Nutrients in 1 kilogram Russet Potatoes VS Boiled Pokeberry Shoots

Macros Ratio

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

Macro Nutrients

	Russet Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	27.2% 790kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	24% 31g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.17% 2.3g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	39.5% 15g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.7% 10.4mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	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	35% 140μg	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	63.3% 57mg	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	0.67% 0.1mg	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	13% 130mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	108% 8.6mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	78.6% 550mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	123% 4170mg	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	3.33% 50mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	21.2% 786g	25% 929g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Russet Potatoes has 7.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 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.
• Both Russet Potatoes and Boiled Pokeberry Shoots provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Raw Whole Russet Potatoes as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Russet Potatoes has 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 4.1 times more Calcium, 1.4 times more Iron and 2.1 times more Manganese than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Boiled Pokeberry Shoots contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Russet Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• Both Raw Whole Russet Potatoes as well as Boiled and Drained Pokeberry Shoots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Russet Potatoes has 4 times more Energy and 5.8 times more Carbohydrate than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 2.6 times more Sugars than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Boiled Pokeberry Shoots offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Raw Whole Russet Potatoes as well as Boiled and Drained Pokeberry Shoots provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.