Comparing Nutrients in 1 pound Salted Baked Potatoes VS Boiled Pokeberry Shoots with Salt

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Salted Baked Potatoes	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	14.5% 422kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	11% 14g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	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	2.13% 1.54g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	18% 6.8g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	31.8% 127μg	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	48.4% 43.5mg	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	1.2% 0.18mg	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	61.2% 4.9mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	45.4% 318mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	77% 1152mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Baked Potatoes VS Boiled Pokeberry Shoots with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Salted Baked Potatoes vs Boiled Pokeberry Shoots with Salt:

• 1 pound of Salted Baked Potatoes has 1.3 times more Vitamin B3, 9.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled Pokeberry Shoots with Salt.
• While 1 lb of Boiled and Drained Pokeberry Shoots with Salt contains 435 times more Vitamin A, 5.2 times more Vitamin B2, 8.5 times more Vitamin C, 21.3 times more Vitamin E and 54 times more Vitamin K than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Pokeberry Shoots with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Salted Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• Both Whole Baked Potatoes with Salt as well as Boiled and Drained Pokeberry Shoots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Salted Baked Potatoes vs Boiled Pokeberry Shoots with Salt:

• 1 pound of Salted Baked Potatoes has 2 times more Magnesium, 2.1 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Boiled Pokeberry Shoots with Salt.
• While 1 lb of Boiled and Drained Pokeberry Shoots with Salt contains 3.5 times more Calcium, 1.5 times more Manganese and 25.4 times more Sodium than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Pokeberry Shoots with Salt contain similar levels of Copper, Iron and Water per one pound.
• 1 pound of Salted Baked Potatoes lack sufficient amounts of Calcium
• 1 pound of Boiled Pokeberry Shoots with Salt lack sufficient amounts of Zinc
• Both Whole Baked Potatoes with Salt as well as Boiled and Drained Pokeberry Shoots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Salted Baked Potatoes has 4.7 times more Energy, 6.8 times more Carbohydrate and 1.5 times more Fiber than Boiled Pokeberry Shoots with Salt.
• While 1 lb of Boiled and Drained Pokeberry Shoots with Salt contains 1.4 times more Sugars than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Pokeberry Shoots with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Pokeberry Shoots with Salt provide inadequate amounts of Energy