Comparing Nutrients in 300 calories Potatoes VS Boiled Pokeberry Shoots

Weight per 300 calories

• Potatoes: 390g
• Boiled Pokeberry Shoots: 1500g

Potatoes have 3.9 times more energy per 100g than Boiled Pokeberry Shoots. It has average energy density when compared to other foods. Boiled and Drained Pokeberry Shoots having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	8.44% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	33% 24g	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	1.4% 1g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.2g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	14.3% 8g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	725% 6525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	128% 1.67mg	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	14.6% 58.4μg	33.8% 135μg	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	85.3% 76.8mg	1367% 1230mg	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	0.26% 0.039mg	85% 12.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	1350% 1620μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	79.5% 795mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	210% 1.9mg	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	39.4% 3.16mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.6mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	219% 5.04mg	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	31.7% 222mg	70.7% 495mg	700mg per day for Men 19-50 years
Potassium	48.7% 1656mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	8.35% 309g	37.7% 1394g	3700g per day for Men 19-50 years

Potatoes VS Boiled Pokeberry Shoots Nutrients Per 300 Kcal

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

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

• 300 calories of Potatoes have 2 times more Vitamin B5 than Boiled Pokeberry Shoots.
• While 300 kcal of Boiled and Drained Pokeberry Shoots contain more Vitamin A, 3.3 times more Vitamin B1, 30.1 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9, 16 times more Vitamin C, 327.3 times more Vitamin E and 207.9 times more Vitamin K than Raw Whole Potatoes.
• 300 calories of Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Whole Potatoes as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Boiled and Drained Pokeberry Shoots contain 17 times more Calcium, 4.4 times more Copper, 5.7 times more Iron, 2.3 times more Magnesium, 8.5 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, 8.7 times more Selenium, 11.6 times more Sodium, 2.4 times more Zinc and 4.5 times more Water than Raw Whole Potatoes.
• 300 calories of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potatoes have 1.5 times more Carbohydrate than Boiled Pokeberry Shoots.
• While 300 kcal of Boiled and Drained Pokeberry Shoots contain 17.1 times more Fat, 3.5 times more Omega 3, 20 times more Omega 6, 7.5 times more Sugars, 2.8 times more Fiber and 4.3 times more Protein than Raw Whole Potatoes.
• Both Potatoes and Boiled Pokeberry Shoots offer comparable quantities of Energy per 300 calories.
• 300 calories of Potatoes provide inadequate amounts of Omega 3 and Omega 6