Comparing Nutrients in 5 ounces Potatoes VS Boiled Pokeberry Shoots

Macros Ratio

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

Macro Nutrients

	Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	3.76% 109kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	19% 24.8g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	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	0.51% 0.37g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	5.3% 21.3μg	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	31% 28mg	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	0.094% 0.014mg	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	1.7% 17mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	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	14.4% 1.15mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	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	11.5% 80.8mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.04% 112g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Boiled Pokeberry Shoots per 5 oz

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

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

• 5 ounces of Potatoes have 7.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain more Vitamin A, 7.8 times more Vitamin B2, 4.2 times more Vitamin C, 85 times more Vitamin E and 54 times more Vitamin K than Raw Whole Potatoes.
• Both Potatoes and Boiled Pokeberry Shoots provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Raw Whole Potatoes as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Potatoes have 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 4.4 times more Calcium, 1.5 times more Iron and 2.2 times more Manganese than Raw Whole Potatoes.
• Both Potatoes and Boiled Pokeberry Shoots contain similar levels of Copper and Water per five ounces.
• 5 ounces of Potatoes lack sufficient amounts of Calcium
• 5 ounces of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• Both Raw Whole Potatoes as well as Boiled and Drained Pokeberry Shoots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potatoes have 3.9 times more Energy, 5.6 times more Carbohydrate and 1.4 times more Fiber than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 2 times more Sugars than Raw Whole Potatoes.
• Both Potatoes and Boiled Pokeberry Shoots offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Raw Whole Potatoes as well as Boiled and Drained Pokeberry Shoots provide inadequate amounts of Omega 3 and Omega 6 in five ounces.