Comparing Nutrients in 5 ounces Boiled Pokeberry Shoots VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Potatoes	10%	1%	89%

Macro Nutrients

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.27% 0.045g	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% 24.8g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	1.6% 1.16g	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	0.51% 0.37g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	32.5% 0.42mg	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	3.2% 12.8μg	5.3% 21.3μg	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	31% 28mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Calcium	7.5% 75mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	17.3% 0.16mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	9.43% 0.22mg	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	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.04% 112g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 7.8 times more Vitamin B2, 4.2 times more Vitamin C, 85 times more Vitamin E and 54 times more Vitamin K than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 7.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Pokeberry Shoots have 4.4 times more Calcium, 1.5 times more Iron, 2.2 times more Manganese, 2.3 times more Selenium and 3 times more Sodium than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Pokeberry Shoots have 2 times more Sugars than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 3.9 times more Energy, 5.6 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.