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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Baked Red Potatoes	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	4.73% 6.15g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Baked Red 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	12% 0.14mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	1.55% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	17.4% 1.4mg	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	15% 0.34mg	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	20.4% 143mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.1% 152g	5% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Baked Red 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 Baked Red Potatoes vs Boiled Pokeberry Shoots with Salt:

• 7 ounces of Baked Red Potatoes have 1.5 times more Vitamin B3, 8.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 3 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 times more Vitamin B2, 6.5 times more Vitamin C, 10.6 times more Vitamin E and 38.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Pokeberry Shoots with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• Both Baked Whole Red Potatoes 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 Baked Red Potatoes vs Boiled Pokeberry Shoots with Salt:

• 7 ounces of Baked Red Potatoes have 1.4 times more Copper, 2 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium and 2.1 times more Zinc than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 5.9 times more Calcium, 1.7 times more Iron, 1.9 times more Manganese and 21.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Pokeberry Shoots with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Boiled Pokeberry Shoots with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 4.4 times more Energy and 6.3 times more Carbohydrate than Boiled Pokeberry Shoots with Salt.
• Both Baked Red Potatoes and Boiled Pokeberry Shoots with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots with Salt provide inadequate amounts of Energy