Comparing Nutrients in 5 ounces Boiled Pokeberry Shoots VS White Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.12% 0.037g	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	17% 22.3g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	2.25% 1.63g	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	0.66% 0.48g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	White 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	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	22% 0.29mg	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	14.3% 13mg	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	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Calcium	7.5% 75mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	18.3% 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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	8.94% 0.21mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.13% 116g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 7.4 times more Vitamin B2, 9 times more Vitamin C, 85 times more Vitamin E and 67.5 times more Vitamin K than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 7.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Pokeberry Shoots have 5.9 times more Calcium, 2.3 times more Iron, 2.3 times more Manganese and 3 times more Selenium than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 1.5 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole White Potatoes have similar amounts of Copper, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Pokeberry Shoots have 1.4 times more Sugars and 1.4 times more Protein than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 3.5 times more Energy, 5.1 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.