Comparing Nutrients in 7 ounces Boiled Pokeberry Shoots with Salt VS Baked Potato Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots with Salt	37%	14%	49%
Baked Potato Skin with Salt	8%	0%	92%

Macro Nutrients

	Boiled Pokeberry Shoots with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.73% 6.15g	70.3% 91g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	3.83% 2.78g	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	7.83% 2.98g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Vitamin A	96% 863μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	94% 1.2mg	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	4.47% 18μg	11% 43.7μg	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	181% 163mg	29.8% 26.8mg	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	11.2% 1.7mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots with Salt	Baked Potato Skin with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	180% 1.62mg	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	29.8% 2.4mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	53% 1.22mg	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	9.36% 65.5mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5% 184g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots with Salt VS Baked Potato Skin with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pokeberry Shoots with Salt versus 7 oz of Baked Potato Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Pokeberry Shoots with Salt vs Baked Potato Skin with Salt:

• 7 ounces of Boiled Pokeberry Shoots with Salt have 435 times more Vitamin A, 2.4 times more Vitamin B2, 6.1 times more Vitamin C, 21.3 times more Vitamin E and 63.5 times more Vitamin K than Baked Potato Skin with Salt.
• While 7 oz of Baked Potatoes Skin with Salt contain 1.7 times more Vitamin B1, 2.8 times more Vitamin B3, 22 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots with Salt.
• 7 ounces of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Baked Potato Skin with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Baked Potatoes Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pokeberry Shoots with Salt vs Baked Potato Skin with Salt:

• 7 ounces of Boiled Pokeberry Shoots with Salt have 1.6 times more Calcium and 2 times more Water than Baked Potato Skin with Salt.
• While 7 oz of Baked Potatoes Skin with Salt contain 6.5 times more Copper, 5.9 times more Iron, 3.1 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Potassium and 2.6 times more Zinc than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Baked Potato Skin with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Baked Potatoes Skin with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Potatoes Skin with Salt contain 9.9 times more Energy, 14.9 times more Carbohydrate, 5.3 times more Fiber and 1.9 times more Protein than Boiled and Drained Pokeberry Shoots with Salt.
• 7 ounces of Boiled Pokeberry Shoots with Salt provide inadequate amounts of Energy