Comparing Nutrients in 1 pound Boiled Pokeberry Shoots with Salt VS Boiled Whole Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots with Salt	37%	14%	49%
Boiled Whole Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Pokeberry Shoots with Salt	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	70.2% 91g	130g per day for Men 19-50 years
Sugars	10% 7.26g	5.7% 4.13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots with Salt	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	219% 1973μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	104% 1.36mg	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	10.2% 41μg	11.3% 45.4μg	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	413% 372mg	65.5% 59mg	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	25.7% 3.86mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots with Salt	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	68% 5.44mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	27.2% 0.63mg	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	21.4% 150mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	77% 1152mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.4% 421g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots with Salt VS Boiled Whole Potato Flesh with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Pokeberry Shoots with Salt versus 1 lb of Boiled Whole Potato Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Pokeberry Shoots with Salt vs Boiled Whole Potato Flesh with Salt:

• 1 pound of Boiled Pokeberry Shoots with Salt has more Vitamin A, 12.5 times more Vitamin B2, 6.3 times more Vitamin C, 17 times more Vitamin E and 49.1 times more Vitamin K than Boiled Whole Potato Flesh with Salt.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin with Salt contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 13.3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Boiled Whole Potato Flesh with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• 1 pound of Boiled Whole Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Boiled Potato Flesh, Cooked In Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pokeberry Shoots with Salt vs Boiled Whole Potato Flesh with Salt:

• 1 pound of Boiled Pokeberry Shoots with Salt has 10.6 times more Calcium, 3.9 times more Iron, 2.4 times more Manganese and 1.2 times more Water than Boiled Whole Potato Flesh with Salt.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin with Salt contains 1.5 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Boiled Whole Potato Flesh with Salt contain similar levels of Sodium per one pound.
• 1 pound of Boiled Pokeberry Shoots with Salt lack sufficient amounts of Zinc
• 1 pound of Boiled Whole Potato Flesh with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Boiled Potato Flesh, Cooked In Skin with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pokeberry Shoots with Salt has 1.8 times more Sugars and 1.2 times more Protein than Boiled Whole Potato Flesh with Salt.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin with Salt contains 4.4 times more Energy, 6.5 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Pokeberry Shoots with Salt.
• 1 pound of Boiled Pokeberry Shoots with Salt provide inadequate amounts of Energy