Comparing Nutrients in 7 ounces Pokeberry Shoots VS Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	0.63% 0.46g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Vitamin A	96% 863μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	52.7% 0.68mg	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	6.95% 27.8μg	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	300% 270mg	12.6% 11.3mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Calcium	10.5% 105mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	22.7% 0.2mg	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	42% 3.37mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	13.5% 0.31mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	24.3% 828mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS Russet Potatoes per 7 oz

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

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

• 7 ounces of Pokeberry Shoots have more Vitamin A, 10 times more Vitamin B2 and 23.9 times more Vitamin C than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 6.1 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Russet Potatoes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 7 ounces of Russet Potatoes have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pokeberry Shoots have 4.1 times more Calcium, 1.5 times more Copper, 2 times more Iron and 2.7 times more Manganese than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 1.3 times more Magnesium and 1.7 times more Potassium than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Russet Potatoes contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Raw Whole Russet Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pokeberry Shoots have 1.3 times more Fiber and 1.2 times more Protein than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 3.4 times more Energy and 4.9 times more Carbohydrate than Raw Pokeberry Shoots.
• 7 ounces of Pokeberry Shoots provide inadequate amounts of Energy