Comparing Nutrients in 500 calories Pokeberry Shoots VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Pokeberry Shoots: 2174g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.3 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.

Which food has more nutrients per 500 calories - Pokeberry Shoots or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Pokeberry Shoots	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	NA	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	NA	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	5.1% 0.87g	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	63% 82g	130g per day for Men 19-50 years
Sugars	NA	0.99% 0.72g	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	0% 0g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	97% 37g	18% 6.85g	38g per day for Men 19-50 years
Protein	101% 56.5g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1051% 9457μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	552% 7.17mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.17mg	51.6% 0.67mg	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	87% 348μg	26.5% 106μg	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	29.3% 26.4mg	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	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	115% 1152mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	29.3% 0.26mg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	395% 9.1mg	23.4% 0.54mg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	155% 5261mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	54% 1991g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pokeberry Shoots vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Pokeberry Shoots have more Vitamin A, 4.8 times more Vitamin B1, 56.6 times more Vitamin B2, 3.6 times more Vitamin B3, 4.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 112.1 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B5 than Raw Pokeberry Shoots.
• Both Raw Pokeberry Shoots as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pokeberry Shoots vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Pokeberry Shoots have 25.9 times more Calcium, 12.9 times more Copper, 17.4 times more Iron, 5.4 times more Magnesium, 16.9 times more Manganese, 3.4 times more Phosphorus, 4 times more Potassium, 11.4 times more Selenium, 4.5 times more Zinc and 8.7 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Sodium than Raw Pokeberry Shoots.

Comparison of macro-nutrients per 500 calories:

• Raw Pokeberry Shoots have 5.4 times more Fiber and 7.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Fat than Raw Pokeberry Shoots.
• Both Raw Pokeberry Shoots and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Pokeberry Shoots as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.