Comparing Nutrients in 5 ounces Boiled Pokeberry Shoots VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Pokeberry Shoots	Carrots	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.83% 0.14g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Carrots	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	6.73% 27μg	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	9.3% 8.36mg	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	8.03% 1.2mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Carrots	Recommended Dietary Allowance
Calcium	7.5% 75mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Pokeberry Shoots vs Carrots:

• Boiled and Drained Pokeberry Shoots have 4.3 times more Vitamin B2, 13.9 times more Vitamin C, 1.3 times more Vitamin E and 8.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.9 times more Vitamin A, 7 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 5 oz.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Pokeberry Shoots vs Carrots:

• Boiled and Drained Pokeberry Shoots have 1.6 times more Calcium, 2.8 times more Copper, 4 times more Iron, 2.3 times more Manganese and 9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.7 times more Potassium, 3.8 times more Sodium and 1.3 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Carrots have similar amounts of Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Pokeberry Shoots have 2.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Energy, 3.1 times more Carbohydrate, 3 times more Sugars and 1.9 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.