Comparing Nutrients in 500 calories Boiled Pokeberry Shoots VS White Potatoes

Weight per 500 calories

• Boiled Pokeberry Shoots: 2500g
• White Potatoes: 725g

Raw Whole White Potatoes have 3.5 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 500 calories - Boiled Pokeberry Shoots or White Potatoes?

Macros Ratio

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

Macro Nutrients

	Boiled Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	4.53% 0.072g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.15g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	87.6% 114g	130g per day for Men 19-50 years
Sugars	55% 40g	11.5% 8.33g	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	3.4% 2.46g	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	% 3.84g	g per day for Men 19-50 years
Sucrose	NA	% 2.03g	g per day for Men 19-50 years
Fiber	99% 37.5g	45.8% 17.4g	38g per day for Men 19-50 years
Protein	103% 57.5g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Vitamin A	1208% 10875μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	481% 6.25mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.5mg	48.3% 7.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.78mg	113% 1.47mg	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	56.3% 225μg	32.6% 130μg	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	2278% 2050mg	73.3% 66mg	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	142% 21.3mg	0.48% 0.072mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2250% 2700μg	9.66% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Calcium	133% 1325mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	93% 0.84mg	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	375% 30mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	36.2% 152mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	45.7% 1.05mg	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	118% 825mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	86.7% 2949mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	3.95% 2.17μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	7.73% 116mg	1500mg per day for Men 19-50 years
Zinc	43% 4.75mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	62.8% 2323g	16% 591g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Pokeberry Shoots vs White Potatoes:

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 3.4 times more Vitamin B1, 25.4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, 31.1 times more Vitamin C, 293.3 times more Vitamin E and 232.9 times more Vitamin K than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 2.1 times more Vitamin B5 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Pokeberry Shoots vs White Potatoes:

• Boiled and Drained Pokeberry Shoots have 20.3 times more Calcium, 3.7 times more Copper, 8 times more Iron, 2.3 times more Magnesium, 8 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 10.4 times more Selenium, 3.9 times more Sodium, 2.3 times more Zinc and 3.9 times more Water than Raw Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Pokeberry Shoots have 13.8 times more Fat, 12.2 times more Saturated Fat, 3.1 times more Omega 3, 17.9 times more Omega 6, 4.8 times more Sugars, 2.2 times more Fiber and 4.7 times more Protein than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 1.5 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.