Comparing Nutrients in 7 ounces Boiled Pokeberry Shoots VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Pokeberry Shoots	Navel Oranges	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Navel Oranges	Recommended Dietary Allowance
Vitamin A	96% 863μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	4.47% 18μg	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Navel Oranges	Recommended Dietary Allowance
Calcium	10.5% 105mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5% 184g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Pokeberry Shoots vs Navel Oranges:

• Boiled and Drained Pokeberry Shoots have 36.3 times more Vitamin A, 4.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin C, 5.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.7 times more Vitamin B5 and 3.8 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Navel Oranges have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Pokeberry Shoots vs Navel Oranges:

• Boiled and Drained Pokeberry Shoots have 1.2 times more Calcium, 3.2 times more Copper, 9.2 times more Iron, 1.3 times more Magnesium, 11.6 times more Manganese, 1.4 times more Phosphorus, more Selenium, 18 times more Sodium and 2.4 times more Zinc than Raw Navel Oranges.
• Both Boiled and Drained Pokeberry Shoots and Raw Navel Oranges have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Pokeberry Shoots have 2.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Energy, 4 times more Carbohydrate, 5.3 times more Sugars and 1.5 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.