Comparing Nutrients in 500 calories Pokeberry Shoots VS Russet Potatoes

Weight per 500 calories

• Pokeberry Shoots: 2174g
• Russet Potatoes: 633g

Raw Whole Russet Potatoes have 3.4 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.

Discover which food has more nutrients per 500 calories - Pokeberry Shoots or Russet Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	0.52% 0.51g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.96% 0.063g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	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	88% 114g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.92g	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	2% 1.46g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	97% 37g	21.7% 8.23g	38g per day for Men 19-50 years
Protein	101% 56.5g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Russet Potatoes	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	43.2% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	552% 7.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	41% 6.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.17mg	168% 2.2mg	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	22% 88.6μg	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	40% 36mg	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	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Calcium	115% 1152mg	8.23% 82.3mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	72.4% 0.65mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	395% 9.1mg	43.2% 0.99mg	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	49.7% 348mg	700mg per day for Men 19-50 years
Potassium	155% 5261mg	77.6% 2639mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	4.6% 2.53μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	54% 1991g	13.4% 497g	3700g per day for Men 19-50 years

Pokeberry Shoots VS Russet Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pokeberry Shoots or Russet Potatoes?

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

• 500 calories of Pokeberry Shoots have more Vitamin A, 3.4 times more Vitamin B1, 34.3 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B6, 3.9 times more Vitamin B9 and 82 times more Vitamin C than Russet Potatoes.
• While 500 kcal of Raw Whole Russet Potatoes contain 1.8 times more Vitamin B5 than Raw Pokeberry Shoots.
• 500 calories of Russet Potatoes have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pokeberry Shoots vs Russet Potatoes:

• 500 calories of Pokeberry Shoots have 14 times more Calcium, 5.2 times more Copper, 6.8 times more Iron, 2.7 times more Magnesium, 9.1 times more Manganese, 2.7 times more Phosphorus, 2 times more Potassium, 7.7 times more Selenium, 15.8 times more Sodium, 2.8 times more Zinc and 4 times more Water than Russet Potatoes.
• 500 calories of Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pokeberry Shoots have 4.5 times more Fiber and 4.2 times more Protein than Russet Potatoes.
• While 500 kcal of Raw Whole Russet Potatoes contain 1.4 times more Carbohydrate than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Russet Potatoes offer comparable quantities of Energy per 500 calories.