Comparing Nutrients in 5 ounces Pokeberry Shoots VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Potatoes	10%	1%	89%

Macro Nutrients

	Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	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	NA	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	4.03% 5.24g	19% 24.8g	130g per day for Men 19-50 years
Sugars	NA	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	6.34% 2.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	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	9.45% 0.11mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	5.67% 22.7μg	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	214% 193mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Calcium	7.5% 75mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	30% 2.4mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	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	8.9% 62.4mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	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	2.17% 32.6mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.04% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS Potatoes per 5 oz

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

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

• 5 ounces of Pokeberry Shoots have more Vitamin A, 10.3 times more Vitamin B2 and 6.9 times more Vitamin C than Potatoes.
• While 5 oz of Raw Whole Potatoes contain 6 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Potatoes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 5 ounces of Potatoes have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pokeberry Shoots vs Potatoes:

• 5 ounces of Pokeberry Shoots have 4.4 times more Calcium, 1.4 times more Copper, 2.1 times more Iron and 2.7 times more Manganese than Potatoes.
• While 5 oz of Raw Whole Potatoes contain 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Potatoes contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Potatoes lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Raw Whole Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pokeberry Shoots have 1.3 times more Protein than Potatoes.
• While 5 oz of Raw Whole Potatoes contain 3.3 times more Energy and 4.7 times more Carbohydrate than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Potatoes offer comparable quantities of Fiber per five ounces.
• 5 ounces of Pokeberry Shoots provide inadequate amounts of Energy