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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Pokeberry Shoots	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.42% 0.071g	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	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	NA	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Boiled Royal 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	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	16% 0.21mg	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	36.7% 147μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	57.8% 0.52mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	22% 0.51mg	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	22% 750mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	16.2% 1.8mg	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 Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pokeberry Shoots versus 7 oz of Boiled Royal 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 Royal Red Kidney Beans:

• 7 ounces of Boiled Pokeberry Shoots have more Vitamin A, 3.7 times more Vitamin B2, 2 times more Vitamin B3 and 68.3 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.4 times more Vitamin B1, 5.6 times more Vitamin B5 and 8.2 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Boiled Royal 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 Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Pokeberry Shoots as well as Boiled Royal 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 Royal Red Kidney Beans:

• 7 ounces of Boiled Pokeberry Shoots have 1.2 times more Calcium, 1.3 times more Manganese and 1.4 times more Water than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2.1 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 4.3 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Selenium and 4.7 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 oz of Boiled Royal Red Kidney Beans contain 6.2 times more Energy, 6.3 times more Omega 3, 7 times more Carbohydrate, 6.2 times more Fiber and 4.1 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.