Comparing Nutrients in 7 ounces Boiled Pokeberry Shoots VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Boiled Pokeberry Shoots	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.48% 0.081g	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	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	2.96% 2.14g	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	0.88% 0.64g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	12% 4.56g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	96% 863μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	54% 0.7mg	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	13% 51.6μg	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	18.3% 16.5mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	23.6% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.24% 89.7μg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	19.7% 0.45mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	32% 1091mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5% 184g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots VS Baked Russet Potatoes per 7 oz

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

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

• 7 ounces of Boiled Pokeberry Shoots have 435 times more Vitamin A, 5.2 times more Vitamin B2, 9.9 times more Vitamin C, 12.1 times more Vitamin E and 54 times more Vitamin K than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 9.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Baked Russet 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 Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Pokeberry Shoots as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Pokeberry Shoots have 2.9 times more Calcium, 1.5 times more Manganese and 1.2 times more Water than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 2.1 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Baked Russet Potatoes contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• 7 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Pokeberry Shoots as well as Baked Whole Russet Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pokeberry Shoots have 1.5 times more Sugars than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 4.8 times more Energy, 6.9 times more Carbohydrate and 1.5 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Baked Russet Potatoes offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Boiled and Drained Pokeberry Shoots as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.