Comparing Nutrients in 5 ounces Pokeberry Shoots VS White Potatoes

Macros Ratio

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

Macro Nutrients

	Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	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	NA	0.12% 0.037g	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	17% 22.3g	130g per day for Men 19-50 years
Sugars	NA	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	6.34% 2.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	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	9.45% 0.11mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	5.67% 22.7μg	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	214% 193mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Calcium	7.5% 75mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	30% 2.4mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	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	8.9% 62.4mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	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	2.17% 32.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS White Potatoes per 5 oz

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

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

• 5 ounces of Pokeberry Shoots have more Vitamin A, 9.7 times more Vitamin B2 and 14.9 times more Vitamin C than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 5.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and White 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 White Potatoes have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Pokeberry Shoots have 5.9 times more Calcium, 1.4 times more Copper, 3.3 times more Iron and 2.9 times more Manganese than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 1.4 times more Phosphorus and 1.7 times more Potassium than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and White Potatoes contain similar levels of Magnesium, Zinc and Water per five ounces.
• 5 ounces of White Potatoes lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pokeberry Shoots have 1.5 times more Protein than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 3 times more Energy, 4.2 times more Carbohydrate and 1.4 times more Fiber than Raw Pokeberry Shoots.
• 5 ounces of Pokeberry Shoots provide inadequate amounts of Energy