Comparing Nutrients in 1 pound Pokeberry Shoots VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Energy	3.6% 104kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	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	55.5% 72g	130g per day for Men 19-50 years
Sugars	NA	8.07% 5.85g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	21% 11.8g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Vitamin A	219% 1973μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	32.6% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	59.3% 0.77mg	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	20.4% 81.6μg	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	43.3% 39mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	67.5% 0.61mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	28% 0.64mg	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	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	60.7% 2064mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	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	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS Red Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Pokeberry Shoots versus 1 lb of Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Pokeberry Shoots has more Vitamin A, 10.6 times more Vitamin B2 and 15.8 times more Vitamin C than Red Potatoes.
• While 1 lb of Raw Whole Red Potatoes contains 5.7 times more Vitamin B5 than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Red Potatoes provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 1 pound of Red Potatoes have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pokeberry Shoots has 5.3 times more Calcium, 2.3 times more Iron and 3 times more Manganese than Red Potatoes.
• While 1 lb of Raw Whole Red Potatoes contains 1.4 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Red Potatoes contain similar levels of Copper, Magnesium and Water per one pound.
• 1 pound of Red Potatoes lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Raw Whole Red Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pokeberry Shoots has 1.4 times more Protein than Red Potatoes.
• While 1 lb of Raw Whole Red Potatoes contains 3 times more Energy and 4.3 times more Carbohydrate than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Red Potatoes offer comparable quantities of Fiber per one pound.
• 1 pound of Pokeberry Shoots provide inadequate amounts of Energy