Comparing Nutrients in 7 ounces Boiled Pokeberry Shoots with Salt VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots with Salt	37%	14%	49%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Boiled Pokeberry Shoots with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.71% 0.12g	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	27% 35g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 2.84g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	4.85% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	96% 863μg	174% 1562μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.13% 2.74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	2.98% 12μg	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	28.2% 25.4mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	10.5% 105mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	20.7% 0.19mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	23% 0.53mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5% 184g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots with Salt VS Boiled Sweet Potato no Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pokeberry Shoots with Salt versus 7 oz of Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin:

• 7 ounces of Boiled Pokeberry Shoots with Salt have 1.3 times more Vitamin B1, 5.3 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B9, 6.4 times more Vitamin C and 51.4 times more Vitamin K than Boiled Sweet Potato no Skin.
• While 7 oz of Boiled Sweet Potato without Skin contain 1.8 times more Vitamin A, 14.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Boiled Sweet Potato no Skin provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pokeberry Shoots with Salt vs Boiled Sweet Potato no Skin:

• 7 ounces of Boiled Pokeberry Shoots with Salt have 2 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 1.3 times more Manganese and 9.4 times more Sodium than Boiled Sweet Potato no Skin.
• While 7 oz of Boiled Sweet Potato without Skin contain 1.3 times more Magnesium than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Boiled Sweet Potato no Skin contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Boiled Sweet Potato without Skin lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pokeberry Shoots with Salt have 1.7 times more Protein than Boiled Sweet Potato no Skin.
• While 7 oz of Boiled Sweet Potato without Skin contain 3.8 times more Energy, 5.7 times more Carbohydrate, 3.6 times more Sugars and 1.7 times more Fiber than Boiled and Drained Pokeberry Shoots with Salt.
• 7 ounces of Boiled Pokeberry Shoots with Salt provide inadequate amounts of Energy