Comparing Nutrients in 5 ounces Pokeberry Shoots VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Pokeberry Shoots	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.03% 5.24g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	NA	3.13% 2.27g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	12% 0.16mg	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	5.67% 22.7μg	3.2% 12.8μg	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	214% 193mg	129% 116mg	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	NA	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	7.5% 75mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	20% 0.18mg	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	30% 2.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	20.7% 0.48mg	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	8.9% 62.4mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.56% 132g	3700g per day for Men 19-50 years

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

• Raw Pokeberry Shoots have 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Pokeberry Shoots.
• Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 5 oz.
• Both Raw Pokeberry Shoots as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Pokeberry Shoots have 1.2 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Sodium and 1.3 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of Calcium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of macro-nutrients per 5 oz
• Both Raw Pokeberry Shoots and Boiled and Drained Pokeberry Shoots have similar amounts of Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Pokeberry Shoots as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.