Comparing Nutrients in 300 calories Boiled Pokeberry Shoots with Salt VS Baked Potato Flesh with Salt

Weight per 300 calories

• Boiled Pokeberry Shoots with Salt: 1500g
• Baked Potato Flesh with Salt: 323g

Baked Potatoes Flesh with Salt have 4.7 times more energy per unit of mass than Boiled and Drained Pokeberry Shoots with Salt, which is average in comparison to other foods. Boiled Pokeberry Shoots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Pokeberry Shoots with Salt or Baked Potato Flesh with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots with Salt	37%	14%	49%
Baked Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Pokeberry Shoots with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.8% 46.5g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	33% 24g	7.56% 5.5g	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	59.2% 22.5g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	725% 6525μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	74.7% 0.97mg	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	33.8% 135μg	7.26% 29μg	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	1367% 1230mg	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	85% 12.8mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1350% 1620μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots with Salt	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	79.5% 795mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	77% 0.69mg	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	225% 18mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	22.6% 0.52mg	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	70.7% 495mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	254% 3810mg	52% 777mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	37.7% 1394g	6.58% 243g	3700g per day for Men 19-50 years

Boiled Pokeberry Shoots With Salt VS Baked Potato Flesh With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Pokeberry Shoots with Salt or Baked Potato Flesh with Salt?

Lets compare vitamin content per 300 calories of Boiled Pokeberry Shoots with Salt vs Baked Potato Flesh with Salt:

• 300 calories of Boiled Pokeberry Shoots with Salt have more Vitamin A, 3.1 times more Vitamin B1, 55.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.7 times more Vitamin B6, 4.7 times more Vitamin B9, 29.8 times more Vitamin C, 98.8 times more Vitamin E and 1674 times more Vitamin K than Baked Potato Flesh with Salt.
• While 300 kcal of Baked Potatoes Flesh with Salt contain 3.1 times more Vitamin B5 than Boiled and Drained Pokeberry Shoots with Salt.
• 300 calories of Baked Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Baked Potatoes Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Pokeberry Shoots with Salt vs Baked Potato Flesh with Salt:

• 300 calories of Boiled Pokeberry Shoots with Salt have 49.3 times more Calcium, 2.7 times more Copper, 15.9 times more Iron, 2.6 times more Magnesium, 9.7 times more Manganese, 3.1 times more Phosphorus, 2.2 times more Potassium, 14 times more Selenium, 4.9 times more Sodium, 3 times more Zinc and 5.7 times more Water than Baked Potato Flesh with Salt.
• 300 calories of Baked Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Pokeberry Shoots with Salt have 18.6 times more Fat, 4.4 times more Sugars, 4.7 times more Fiber and 5.5 times more Protein than Baked Potato Flesh with Salt.
• While 300 kcal of Baked Potatoes Flesh with Salt contain 1.5 times more Carbohydrate than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Baked Potato Flesh with Salt offer comparable quantities of Energy per 300 calories.