Comparing Nutrients in 7 ounces Salted Baked Potatoes VS Boiled Pokeberry Shoots with Salt

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Salted Baked Potatoes	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	6.36% 185kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	4.73% 6.15g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	4.38% 3.18g	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	0.93% 0.67g	NA	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	1.55% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	17% 0.22mg	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	14% 55.6μg	4.47% 18μg	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	21% 19mg	181% 163mg	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	0.53% 0.079mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	27.8% 0.25mg	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	26.8% 2.14mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	29% 0.67mg	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	20% 139mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4% 149g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Baked Potatoes VS Boiled Pokeberry Shoots with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Salted Baked Potatoes vs Boiled Pokeberry Shoots with Salt:

• 7 ounces of Salted Baked Potatoes have 1.3 times more Vitamin B3, 9.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 435 times more Vitamin A, 5.2 times more Vitamin B2, 8.5 times more Vitamin C, 21.3 times more Vitamin E and 54 times more Vitamin K than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Pokeberry Shoots with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Salted Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• Both Whole Baked Potatoes with Salt as well as Boiled and Drained Pokeberry Shoots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Salted Baked Potatoes vs Boiled Pokeberry Shoots with Salt:

• 7 ounces of Salted Baked Potatoes have 2 times more Magnesium, 2.1 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 3.5 times more Calcium, 1.5 times more Manganese and 25.4 times more Sodium than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Pokeberry Shoots with Salt contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Salted Baked Potatoes lack sufficient amounts of Calcium
• 7 ounces of Boiled Pokeberry Shoots with Salt lack sufficient amounts of Zinc
• Both Whole Baked Potatoes with Salt as well as Boiled and Drained Pokeberry Shoots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Salted Baked Potatoes have 4.7 times more Energy, 6.8 times more Carbohydrate and 1.5 times more Fiber than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 1.4 times more Sugars than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Pokeberry Shoots with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots with Salt provide inadequate amounts of Energy