Comparing Nutrients in 7 ounces Boiled Pokeberry Shoots VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Boiled Pokeberry Shoots	Pokeberry Shoots	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	NA	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	5.65% 7.34g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	96% 863μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	22.3% 0.29mg	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	7.94% 31.8μg	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	300% 270mg	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	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	10.5% 105mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	34.6% 0.31mg	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	42% 3.37mg	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	36% 0.83mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5% 184g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots VS Pokeberry Shoots per 7 oz

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

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

• 7 oz of Raw Pokeberry Shoots contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Pokeberry Shoots provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per seven ounces.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Pokeberry Shoots contain 1.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Pokeberry Shoots contain similar levels of Calcium, Copper, Manganese and Water per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• Both Boiled and Drained Pokeberry Shoots as well as Raw Pokeberry Shoots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Boiled and Drained Pokeberry Shoots and Raw Pokeberry Shoots have similar amounts of macro-nutrients per 7 oz
• Both Boiled Pokeberry Shoots and Pokeberry Shoots offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Pokeberry Shoots provide inadequate amounts of Energy in seven ounces.