Comparing Nutrients in 300 calories Pokeberry Shoots VS Potatoes

Weight per 300 calories

• Pokeberry Shoots: 1304g
• Potatoes: 390g

Raw Whole Potatoes have 3.3 times more energy per unit of mass than Raw Pokeberry Shoots, which is average in comparison to other foods. Pokeberry Shoots having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Potatoes	10%	1%	89%

Macro Nutrients

	Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.38% 5.2g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	NA	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	NA	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	52.4% 68g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	1.4% 1g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.66g	g per day for Men 19-50 years
Fiber	58.4% 22g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	60.6% 34g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Vitamin A	630% 5674μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	89.3% 1.16mg	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	52% 209μg	14.6% 58.4μg	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	1971% 1774mg	85.3% 76.8mg	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	NA	0.26% 0.039mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Calcium	69% 691mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	47.6% 0.43mg	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	277% 22mg	39.4% 3.16mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	21.3% 89.6mg	420mg per day for Men 19-50 years
Manganese	237% 5.45mg	26% 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	82% 574mg	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	93% 3157mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	32.3% 1195g	8.35% 309g	3700g per day for Men 19-50 years

Pokeberry Shoots VS Potatoes Nutrients Per 300 Kcal

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

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

• 300 calories of Pokeberry Shoots have more Vitamin A, 3.3 times more Vitamin B1, 34.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 23.1 times more Vitamin C than Potatoes.
• While 300 kcal of Raw Whole Potatoes contain 1.8 times more Vitamin B5 than Raw Pokeberry Shoots.
• 300 calories of Potatoes have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Pokeberry Shoots vs Potatoes:

• 300 calories of Pokeberry Shoots have 14.8 times more Calcium, 4.8 times more Copper, 7 times more Iron, 2.6 times more Magnesium, 9.1 times more Manganese, 2.6 times more Phosphorus, 1.9 times more Potassium, 7.5 times more Selenium, 12.8 times more Sodium, 2.7 times more Zinc and 3.9 times more Water than Potatoes.
• 300 calories of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pokeberry Shoots have 2.7 times more Fiber and 4.2 times more Protein than Potatoes.
• While 300 kcal of Raw Whole Potatoes contain 1.4 times more Carbohydrate than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Potatoes offer comparable quantities of Energy per 300 calories.