Comparing Nutrients in 1 pound Baked Potato Skin with Salt VS Boiled Pokeberry Shoots with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin with Salt	8%	0%	92%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Baked Potato Skin with Salt	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	31% 898kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	11% 14g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	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	94% 36g	18% 6.8g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin with Salt	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	46% 0.55mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	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	25% 100μg	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	68% 61.2mg	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	6.43% 7.7μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin with Salt	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	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	399% 32mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	65.4% 458mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	77.7% 1166mg	77% 1152mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin with Salt VS Boiled Pokeberry Shoots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin with Salt 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 Baked Potato Skin with Salt vs Boiled Pokeberry Shoots with Salt:

• 1 pound of Baked Potato Skin with Salt has 1.7 times more Vitamin B1, 2.8 times more Vitamin B3, 22 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.4 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, 2.4 times more Vitamin B2, 6.1 times more Vitamin C, 21.3 times more Vitamin E and 63.5 times more Vitamin K than Baked Potatoes Skin with Salt.
• 1 pound of Baked Potato Skin with Salt 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 Baked Potatoes Skin 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 Baked Potato Skin with Salt vs Boiled Pokeberry Shoots with Salt:

• 1 pound of Baked Potato Skin with Salt has 6.5 times more Copper, 5.9 times more Iron, 3.1 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Potassium and 2.6 times more Zinc than Boiled Pokeberry Shoots with Salt.
• While 1 lb of Boiled and Drained Pokeberry Shoots with Salt contains 1.6 times more Calcium and 2 times more Water than Baked Potatoes Skin with Salt.
• Both Baked Potato Skin with Salt and Boiled Pokeberry Shoots with Salt contain similar levels of Sodium per one pound.
• 1 pound of Boiled Pokeberry Shoots with Salt lack sufficient amounts of Zinc
• Both Baked Potatoes Skin 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 Baked Potato Skin with Salt has 9.9 times more Energy, 14.9 times more Carbohydrate, 5.3 times more Fiber and 1.9 times more Protein than Boiled Pokeberry Shoots with Salt.
• 1 pound of Boiled Pokeberry Shoots with Salt provide inadequate amounts of Energy