Comparing Nutrients in 1 pound Boiled Pokeberry Shoots VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Energy	3.13% 91kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.37% 0.12g	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	63% 82g	130g per day for Men 19-50 years
Sugars	10% 7.26g	3.88% 2.8g	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	1.44% 1.04g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	18% 6.8g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Russet 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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	120% 1.56mg	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	16% 63.5μg	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	28.7% 26mg	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	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	52% 0.47mg	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	48.8% 3.9mg	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	31% 0.71mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	55.6% 1891mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.4% 421g	9.63% 356g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have 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.
• While Raw Whole Russet Potatoes contain 7.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Russet Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Pokeberry Shoots have 4.1 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 2.1 times more Manganese, 2.3 times more Selenium and 3.6 times more Sodium than Raw Whole Russet Potatoes.
• While Raw Whole Russet Potatoes contain 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Russet Potatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Pokeberry Shoots have 2.6 times more Sugars than Raw Whole Russet Potatoes.
• While Raw Whole Russet Potatoes contain 4 times more Energy and 5.8 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Russet Potatoes have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Russet Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.