Comparing Nutrients in 7 ounces Baked Sweet Potato VS Boiled Pokeberry Shoots with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Baked Sweet Potato	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	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	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	4.73% 6.15g	130g per day for Men 19-50 years
Sugars	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.12% 4g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Vitamin A	212% 1907μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	1.55% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	43.2% 39mg	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	9.4% 1.4mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	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% 1.37mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	15.3% 107mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.06% 150g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Boiled Pokeberry Shoots with Salt per 7 oz

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

• 7 ounces of Baked Sweet Potato have 2.2 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 22.7 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 2.4 times more Vitamin B2, 1.5 times more Vitamin B9, 4.2 times more Vitamin C and 47 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Boiled Pokeberry Shoots with Salt provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• 7 ounces of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• Both Sweet Potato Baked in skin, flesh only 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 Sweet Potato vs Boiled Pokeberry Shoots with Salt:

• 7 ounces of Baked Sweet Potato have 1.3 times more Copper, 1.9 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 1.4 times more Calcium, 1.7 times more Iron and 7.1 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Boiled Pokeberry Shoots with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots with Salt lack sufficient amounts of Zinc
• Both Sweet Potato Baked in skin, flesh only 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 Baked Sweet Potato have 4.5 times more Energy, 6.7 times more Carbohydrate, 4.1 times more Sugars and 2.2 times more Fiber than Boiled Pokeberry Shoots with Salt.
• Both Baked Sweet Potato 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