Comparing Nutrients in 1 pound Boiled Pokeberry Shoots VS Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Energy	3.13% 91kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	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	61% 79.3g	130g per day for Men 19-50 years
Sugars	10% 7.26g	5.13% 3.7g	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	1.63% 1.18g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	18% 6.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Potatoes	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	104% 1.35mg	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	17% 68μg	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	99% 89.4mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	55.4% 0.5mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	30% 0.69mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	56.7% 1928mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	1.8% 27.2mg	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	9.7% 359g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 7.8 times more Vitamin B2, 4.2 times more Vitamin C, 85 times more Vitamin E and 54 times more Vitamin K than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 7.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Pokeberry Shoots have 4.4 times more Calcium, 1.5 times more Iron, 2.2 times more Manganese, 2.3 times more Selenium and 3 times more Sodium than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Pokeberry Shoots have 2 times more Sugars than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 3.9 times more Energy, 5.6 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.