Comparing Nutrients in 7 ounces Boiled Pokeberry Shoots VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Pokeberry Shoots	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	1.25% 0.21g	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	35% 45.2g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	0.88% 0.64g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	96% 863μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	53.4% 0.48mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	41% 0.95mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	5% 184g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pokeberry Shoots versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Pokeberry Shoots vs Boiled Red Kidney Beans:

• 7 ounces of Boiled Pokeberry Shoots have more Vitamin A, 4.3 times more Vitamin B2, 1.9 times more Vitamin B3, 68.3 times more Vitamin C, 28.3 times more Vitamin E and 12.9 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.3 times more Vitamin B1, 5.6 times more Vitamin B5 and 14.4 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Pokeberry Shoots as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pokeberry Shoots vs Boiled Red Kidney Beans:

• 7 ounces of Boiled Pokeberry Shoots have 1.9 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.9 times more Copper, 2.5 times more Iron, 3.2 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, 1.3 times more Selenium and 5.6 times more Zinc than Boiled and Drained Pokeberry Shoots.
• 7 ounces of Boiled Pokeberry Shoots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pokeberry Shoots have 5 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 6.4 times more Energy, 18.7 times more Omega 3, 7.4 times more Carbohydrate, 4.9 times more Fiber and 3.8 times more Protein than Boiled and Drained Pokeberry Shoots.
• 7 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Pokeberry Shoots as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.