Comparing Nutrients in 7 ounces Boiled Pokeberry Shoots VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	4.8% 139kcal	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	0.57% 0.18g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.51% 0.087g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	3.53% 2.56g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	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	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Red Potatoes	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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	26% 0.34mg	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	8.93% 35.7μg	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	19% 17mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Calcium	10.5% 105mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	29.5% 0.27mg	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% 1.45mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	12% 0.28mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5% 184g	4.34% 161g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Pokeberry Shoots have more Vitamin A, 8.1 times more Vitamin B2, 9.5 times more Vitamin C, 85 times more Vitamin E and 37.2 times more Vitamin K than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 7.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• 7 ounces of Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Pokeberry Shoots have 5.3 times more Calcium, 1.6 times more Iron and 2.4 times more Manganese than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• 7 ounces of Red Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pokeberry Shoots have 1.2 times more Sugars and 1.2 times more Protein than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 3.5 times more Energy and 5.1 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.