Comparing Nutrients in 1 pound Russet Potatoes VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Russet Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	12.4% 358kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	63% 82g	11% 14g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.44% 1.04g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	18% 6.8g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	16% 63.5μg	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	28.7% 26mg	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	0.3% 0.045mg	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	5.9% 59mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	48.8% 3.9mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	35.6% 249mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	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	1.5% 22.7mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	9.63% 356g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Boiled Pokeberry Shoots per 1 lb

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

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

• 1 pound of Russet Potatoes has 7.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 1 lb of Boiled and Drained Pokeberry Shoots contains more Vitamin A, 7.6 times more Vitamin B2, 14.4 times more Vitamin C, 85 times more Vitamin E and 60 times more Vitamin K than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Boiled Pokeberry Shoots provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Raw Whole Russet Potatoes as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Russet Potatoes has 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Boiled Pokeberry Shoots.
• While 1 lb of Boiled and Drained Pokeberry Shoots contains 4.1 times more Calcium, 1.4 times more Iron and 2.1 times more Manganese than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Boiled Pokeberry Shoots contain similar levels of Copper and Water per one pound.
• 1 pound of Russet Potatoes lack sufficient amounts of Calcium
• 1 pound of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• Both Raw Whole Russet Potatoes as well as Boiled and Drained Pokeberry Shoots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Russet Potatoes has 4 times more Energy and 5.8 times more Carbohydrate than Boiled Pokeberry Shoots.
• While 1 lb of Boiled and Drained Pokeberry Shoots contains 2.6 times more Sugars than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Boiled Pokeberry Shoots offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Raw Whole Russet Potatoes as well as Boiled and Drained Pokeberry Shoots provide inadequate amounts of Omega 3 and Omega 6 in one pound.