Comparing Nutrients in 500 calories Pokeberry Shoots VS Boiled Pokeberry Shoots

Weight per 500 calories

• Pokeberry Shoots: 2174g
• Boiled Pokeberry Shoots: 2500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Pokeberry Shoots or Boiled Pokeberry Shoots?

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Pokeberry Shoots	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	NA	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	24.4% 4.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	NA	55% 40g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 37g	99% 37.5g	38g per day for Men 19-50 years
Protein	101% 56.5g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	1051% 9457μg	1208% 10875μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	552% 7.17mg	481% 6.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	172% 27.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.17mg	213% 2.78mg	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	87% 348μg	56.3% 225μg	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	3285% 2957mg	2278% 2050mg	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	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2250% 2700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	115% 1152mg	133% 1325mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	350% 3.15mg	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	462% 37mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	395% 9.1mg	365% 8.4mg	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	137% 957mg	118% 825mg	700mg per day for Men 19-50 years
Potassium	155% 5261mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	43% 4.75mg	11mg per day for Men 19-50 years
Water	54% 1991g	62.8% 2323g	3700g per day for Men 19-50 years

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

• Raw Pokeberry Shoots have 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Pokeberry Shoots.
• Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Pokeberry Shoots as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Pokeberry Shoots have 1.2 times more Iron than Boiled and Drained Pokeberry Shoots.
• Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of macro-nutrients per 500 kcal
• Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Pokeberry Shoots as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.