Comparing Nutrients in 1 pound Pokeberry Shoots VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Pokeberry Shoots	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	10% 7.26g	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	20.3% 7.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	21% 11.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	219% 1973μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	38.7% 0.5mg	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	18% 72.6μg	10.2% 41μg	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	685% 617mg	413% 372mg	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	NA	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	24% 240mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	63.5% 0.57mg	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	96% 7.7mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	66.3% 1.52mg	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	28.5% 200mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.4% 421g	3700g per day for Men 19-50 years

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

• Raw Pokeberry Shoots have 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Pokeberry Shoots.
• Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw Pokeberry Shoots as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Pokeberry Shoots have 1.2 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Sodium and 1.3 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of Calcium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of macro-nutrients per 1 lb
• Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Pokeberry Shoots as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.