Comparing Nutrients in 5 ounces Boiled Pokeberry Shoots VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	3.42% 99kcal	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	0.41% 0.13g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.37% 0.062g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	2.52% 1.83g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Red 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	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	18.5% 0.24mg	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	6.38% 25.5μg	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	13.5% 12mg	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	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Calcium	7.5% 75mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	21% 0.19mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	8.7% 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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots VS Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Pokeberry Shoots versus 5 oz of Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Pokeberry Shoots have more Vitamin A, 8.1 times more Vitamin B2, 9.5 times more Vitamin C, 85 times more Vitamin E and 37.2 times more Vitamin K than Red Potatoes.
• While 5 oz of Raw Whole Red Potatoes contain 7.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• 5 ounces of Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Pokeberry Shoots have 5.3 times more Calcium, 1.6 times more Iron and 2.4 times more Manganese than Red Potatoes.
• While 5 oz of Raw Whole Red Potatoes contain 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes contain similar levels of Copper and Water per five ounces.
• 5 ounces of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• 5 ounces of Red Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Pokeberry Shoots have 1.2 times more Sugars and 1.2 times more Protein than Red Potatoes.
• While 5 oz of Raw Whole Red Potatoes contain 3.5 times more Energy and 5.1 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.