Comparing Nutrients in 300 calories Boiled Pokeberry Shoots VS Boiled Broccoli

Weight per 300 calories

• Boiled Pokeberry Shoots: 1500g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Boiled and Drained Pokeberry Shoots, which is low in comparison to other foods. Boiled Pokeberry Shoots having very low energy density.

Which food has more nutrients per 300 calories - Boiled Pokeberry Shoots or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Pokeberry Shoots	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	2.57% 0.44g	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	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	33% 24g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	725% 6525μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	132% 1.7mg	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	231% 926μg	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	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1350% 1620μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Boiled Broccoli	Recommended Dietary Allowance
Calcium	79.5% 795mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	72.3% 1.66mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	37.7% 1394g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Pokeberry Shoots vs Boiled Broccoli:

• Boiled and Drained Pokeberry Shoots have 9.9 times more Vitamin A, 1.9 times more Vitamin B1, 3.6 times more Vitamin B2, 3.5 times more Vitamin B3, 2.2 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9 times more Vitamin B5 and 6.9 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Boiled and Drained Broccoli have similar amounts of Vitamin B6 and Vitamin E per 300 kcal.
• Both Boiled and Drained Pokeberry Shoots as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Pokeberry Shoots vs Boiled Broccoli:

• Boiled and Drained Pokeberry Shoots have 2.3 times more Calcium, 3.6 times more Copper, 3.1 times more Iron, 3 times more Manganese and 1.8 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Sodium and 1.4 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pokeberry Shoots have 1.7 times more Fat, 2 times more Saturated Fat, 5.7 times more Omega 6, 2 times more Sugars and 1.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.6 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Pokeberry Shoots as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.