Comparing Nutrients in 5 ounces Boiled Pokeberry Shoots with Salt VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots with Salt	37%	14%	49%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Boiled Pokeberry Shoots with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 2.03g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.52% 1.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	2.13% 8.5μg	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	129% 116mg	20% 18mg	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	8.03% 1.2mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	7.5% 75mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	15% 0.13mg	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	21.3% 1.7mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	16.4% 0.38mg	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	6.7% 46.8mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots with Salt VS Boiled Sweet Potato no Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Pokeberry Shoots with Salt versus 5 oz of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Pokeberry Shoots with Salt vs Boiled Sweet Potato no Skin:

• 5 ounces of Boiled Pokeberry Shoots with Salt have 1.3 times more Vitamin B1, 5.3 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B9, 6.4 times more Vitamin C and 51.4 times more Vitamin K than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain 1.8 times more Vitamin A, 14.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Boiled Sweet Potato no Skin provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Pokeberry Shoots with Salt vs Boiled Sweet Potato no Skin:

• 5 ounces of Boiled Pokeberry Shoots with Salt have 2 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 1.3 times more Manganese and 9.4 times more Sodium than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain 1.3 times more Magnesium than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Boiled Sweet Potato no Skin contain similar levels of Phosphorus, Potassium and Water per five ounces.
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Boiled Sweet Potato without Skin lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Pokeberry Shoots with Salt have 1.7 times more Protein than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain 3.8 times more Energy, 5.7 times more Carbohydrate, 3.6 times more Sugars and 1.7 times more Fiber than Boiled and Drained Pokeberry Shoots with Salt.
• 5 ounces of Boiled Pokeberry Shoots with Salt provide inadequate amounts of Energy