Comparing Nutrients in 300 calories Boiled Pokeberry Shoots VS Red Potatoes

Weight per 300 calories

• Boiled Pokeberry Shoots: 1500g
• Red Potatoes: 429g

Raw Whole Red Potatoes have 3.5 times more energy per unit of mass than Boiled and Drained Pokeberry Shoots, which is average in comparison to other foods. Boiled Pokeberry Shoots having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Pokeberry Shoots or Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	1.1% 0.19g	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	52.4% 68g	130g per day for Men 19-50 years
Sugars	33% 24g	7.63% 5.53g	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	1.83% 1.33g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.24g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	19% 7.3g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Red Potatoes	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	30.8% 4.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	56% 0.73mg	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	19.3% 77μg	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	41% 37mg	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	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1350% 1620μg	10.4% 12.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Calcium	79.5% 795mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	64% 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	225% 18mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	26.3% 0.6mg	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	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	37.7% 1394g	9.38% 347g	3700g per day for Men 19-50 years

Boiled Pokeberry Shoots VS Red Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Pokeberry Shoots or Red Potatoes?

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

• 300 calories of Boiled Pokeberry Shoots have more Vitamin A, 3 times more Vitamin B1, 28.2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 33.4 times more Vitamin C, 297.5 times more Vitamin E and 130.3 times more Vitamin K than Red Potatoes.
• While 300 kcal of Raw Whole Red Potatoes contain 2 times more Vitamin B5 than Boiled and Drained Pokeberry Shoots.
• 300 calories of Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Pokeberry Shoots vs Red Potatoes:

• 300 calories of Boiled Pokeberry Shoots have 18.6 times more Calcium, 3.3 times more Copper, 5.8 times more Iron, 2.2 times more Magnesium, 8.3 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 6.3 times more Selenium, 3.5 times more Sodium, 2 times more Zinc and 4 times more Water than Red Potatoes.
• 300 calories of Red Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Pokeberry Shoots have 10 times more Fat, 2.3 times more Omega 3, 13.2 times more Omega 6, 4.3 times more Sugars, 3.1 times more Fiber and 4.3 times more Protein than Red Potatoes.
• While 300 kcal of Raw Whole Red Potatoes contain 1.5 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Red Potatoes provide inadequate amounts of Omega 3 and Omega 6