Comparing Nutrients in 1 pound White Potatoes VS Boiled Pokeberry Shoots

Macros Ratio

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

Macro Nutrients

	White Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	10.8% 313kcal	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	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	55% 71.3g	11% 14g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.27g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	18% 6.8g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	White 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	27% 0.32mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.2% 4.84mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	20.4% 81.6μg	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	46% 41.3mg	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	6.05% 7.26μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	4.1% 41mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	29.5% 2.36mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	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	40% 281mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	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	10% 370g	11.4% 421g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of White 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 White Potatoes vs Boiled Pokeberry Shoots:

• 1 pound of White Potatoes has 7.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 1 lb of Boiled and Drained Pokeberry Shoots contains more Vitamin A, 7.4 times more Vitamin B2, 9 times more Vitamin C, 85 times more Vitamin E and 67.5 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and Boiled Pokeberry Shoots provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of White 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 White 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 White Potatoes vs Boiled Pokeberry Shoots:

• 1 pound of White Potatoes has 1.5 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Boiled Pokeberry Shoots.
• While 1 lb of Boiled and Drained Pokeberry Shoots contains 5.9 times more Calcium, 2.3 times more Iron and 2.3 times more Manganese than Raw Whole White Potatoes.
• Both White Potatoes and Boiled Pokeberry Shoots contain similar levels of Copper and Water per one pound.
• 1 pound of White Potatoes lack sufficient amounts of Calcium
• 1 pound of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• Both Raw Whole White 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 White Potatoes has 3.5 times more Energy, 5.1 times more Carbohydrate and 1.6 times more Fiber than Boiled Pokeberry Shoots.
• While 1 lb of Boiled and Drained Pokeberry Shoots contains 1.4 times more Sugars and 1.4 times more Protein than Raw Whole White Potatoes.
• 1 pound of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Raw Whole White Potatoes as well as Boiled and Drained Pokeberry Shoots provide inadequate amounts of Omega 3 and Omega 6 in one pound.