Comparing Nutrients in 1 pound Boiled Pokeberry Shoots VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Pokeberry Shoots	Broccoli	Recommended Dietary Allowance
Energy	3.13% 91kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	23% 30g	130g per day for Men 19-50 years
Sugars	10% 7.26g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	18% 6.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Broccoli	Recommended Dietary Allowance
Vitamin A	219% 1973μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	24.7% 0.22mg	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	68% 5.44mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Pokeberry Shoots vs Broccoli:

• Boiled and Drained Pokeberry Shoots have 14 times more Vitamin A, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 14.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 7 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Broccoli have similar amounts of Vitamin B1, Vitamin C, Vitamin E and Vitamin K per 1 lb.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Pokeberry Shoots vs Broccoli:

• Boiled and Drained Pokeberry Shoots have 2.6 times more Copper, 1.6 times more Iron and 1.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Selenium, 1.8 times more Sodium and 2.2 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Broccoli have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli contains 1.7 times more Energy, 7 times more Omega 3, 2.1 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Broccoli have similar amounts of Sugars and Protein per 1 lb.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.