Comparing Nutrients in 500 calories Boiled Pokeberry Shoots VS Tomatoes in Juice with Salt

Weight per 500 calories

• Boiled Pokeberry Shoots: 2500g
• Tomatoes in Juice with Salt: 3125g

Boiled Pokeberry Shoots have 1.3 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Pokeberry Shoots or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Pokeberry Shoots	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.15g	18% 3.03g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	55% 40g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.5g	156% 59.4g	38g per day for Men 19-50 years
Protein	103% 57.5g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1208% 10875μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	481% 6.25mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.5mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.78mg	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2250% 2700μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	133% 1325mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	92% 2.13mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	43% 4.75mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	62.8% 2323g	80% 2961g	3700g per day for Men 19-50 years

Boiled Pokeberry Shoots VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Pokeberry Shoots or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Boiled Pokeberry Shoots vs Tomatoes in Juice with Salt:

• 500 calories of Boiled Pokeberry Shoots have 17.4 times more Vitamin A, 3.6 times more Vitamin B2, 1.2 times more Vitamin B3, 5.2 times more Vitamin C and 33.2 times more Vitamin K than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.3 times more Vitamin B1, 3.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Tomatoes in Juice with Salt provide similar amounts of Vitamin B9 and Vitamin E per 500 calories.
• Both Boiled and Drained Pokeberry Shoots as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Pokeberry Shoots vs Tomatoes in Juice with Salt:

• 500 calories of Boiled Pokeberry Shoots have 1.3 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 4 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Potassium, 8 times more Sodium and 1.3 times more Water than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Tomatoes in Juice with Salt contain similar levels of Magnesium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Pokeberry Shoots have 1.3 times more Fat, 1.8 times more Omega 3, 1.4 times more Omega 6 and 2.3 times more Protein than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Carbohydrate, 2 times more Sugars and 1.6 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Tomatoes in Juice with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3