Comparing Nutrients in 7 ounces Pokeberry Shoots VS White Potatoes

Macros Ratio

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

Macro Nutrients

	Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.2% 0.2g	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	24% 31g	130g per day for Men 19-50 years
Sugars	NA	3.15% 2.3g	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	0.93% 0.67g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	White 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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	31% 0.4mg	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	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	300% 270mg	20% 18mg	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	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	White Potatoes	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	25.6% 0.23mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	12.5% 0.29mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	2.1% 31.8mg	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	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS White Potatoes per 7 oz

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

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

• 7 ounces of Pokeberry Shoots have more Vitamin A, 9.7 times more Vitamin B2 and 14.9 times more Vitamin C than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 5.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and White 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 White Potatoes have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pokeberry Shoots have 5.9 times more Calcium, 1.4 times more Copper, 3.3 times more Iron and 2.9 times more Manganese than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 1.4 times more Phosphorus and 1.7 times more Potassium than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and White Potatoes contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of White Potatoes lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pokeberry Shoots have 1.5 times more Protein than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 3 times more Energy, 4.2 times more Carbohydrate and 1.4 times more Fiber than Raw Pokeberry Shoots.
• 7 ounces of Pokeberry Shoots provide inadequate amounts of Energy