Comparing Nutrients in 1 pound Pokeberry Shoots VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
White Potatoes	10%	1%	89%

Macro Nutrients

	Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Energy	3.6% 104kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	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	13% 16.8g	55% 71.3g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.2g	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	2.13% 1.54g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.27g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	21% 11.8g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	White 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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	30.2% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	71% 0.92mg	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	46% 41.3mg	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	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	58.5% 0.53mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	28.6% 0.66mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS White Potatoes per 1 lb

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

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

• 1 pound of Pokeberry Shoots has more Vitamin A, 9.7 times more Vitamin B2 and 14.9 times more Vitamin C than White Potatoes.
• While 1 lb of Raw Whole White Potatoes contains 5.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and White Potatoes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 1 pound of White Potatoes have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pokeberry Shoots has 5.9 times more Calcium, 1.4 times more Copper, 3.3 times more Iron and 2.9 times more Manganese than White Potatoes.
• While 1 lb of Raw Whole White Potatoes contains 1.4 times more Phosphorus and 1.7 times more Potassium than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and White Potatoes contain similar levels of Magnesium, Zinc and Water per one pound.
• 1 pound of White Potatoes lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pokeberry Shoots has 1.5 times more Protein than White Potatoes.
• While 1 lb of Raw Whole White Potatoes contains 3 times more Energy, 4.2 times more Carbohydrate and 1.4 times more Fiber than Raw Pokeberry Shoots.
• 1 pound of Pokeberry Shoots provide inadequate amounts of Energy