Comparing Nutrients in 7 ounces Pokeberry Shoots VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Pokeberry Shoots	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	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	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.65% 7.34g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	NA	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	8.88% 3.37g	12% 4.56g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	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	13.2% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	7.94% 31.8μg	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	300% 270mg	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	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	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	34.6% 0.31mg	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	42% 3.37mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	12.5% 87.3mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	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	3.04% 45.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4% 148g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Pokeberry Shoots vs Baked Russet Potatoes:

• 7 ounces of Pokeberry Shoots have 435 times more Vitamin A, 6.9 times more Vitamin B2 and 16.4 times more Vitamin C than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 7.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Baked Russet Potatoes provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 7 ounces of Baked Russet Potatoes have insufficient amounts of Vitamin A
• Both Raw 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 Pokeberry Shoots vs Baked Russet Potatoes:

• 7 ounces of Pokeberry Shoots have 2.9 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.8 times more Manganese and 1.2 times more Water than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 1.7 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Raw Pokeberry Shoots.
• 7 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium
• Both Raw 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 oz of Baked Whole Russet Potatoes contain 4.1 times more Energy, 5.8 times more Carbohydrate and 1.4 times more Fiber than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Baked Russet Potatoes offer comparable quantities of Protein per seven ounces.
• 7 ounces of Pokeberry Shoots provide inadequate amounts of Energy