Comparing Nutrients in 7 ounces Boiled Sweet Potato no Skin VS Boiled Pokeberry Shoots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Boiled Sweet Potato no Skin	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	5.2% 151kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	4.73% 6.15g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 2.84g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Vitamin A	174% 1562μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	1.55% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.13% 2.74μg	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	28.2% 25.4mg	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	12.4% 1.87mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	18% 1.43mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	9.07% 63.5mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	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	3.57% 53.6mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.3% 159g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Boiled Pokeberry Shoots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin vs Boiled Pokeberry Shoots with Salt:

• 7 ounces of Boiled Sweet Potato no Skin have 1.8 times more Vitamin A, 14.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 5.3 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B9, 6.4 times more Vitamin C and 51.4 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Pokeberry Shoots with Salt provide similar amounts of Vitamin B1 and Vitamin E per seven ounces.
• 7 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• 7 ounces of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Boiled Pokeberry Shoots with Salt:

• 7 ounces of Boiled Sweet Potato no Skin have 1.3 times more Magnesium and 1.3 times more Potassium than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 2 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 1.3 times more Manganese and 9.4 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Pokeberry Shoots with Salt contain similar levels of Phosphorus and Water per seven ounces.
• Both Boiled Sweet Potato without Skin as well as Boiled and Drained Pokeberry Shoots with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Sweet Potato no Skin have 3.8 times more Energy, 5.7 times more Carbohydrate, 3.6 times more Sugars and 1.7 times more Fiber than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 1.7 times more Protein than Boiled Sweet Potato without Skin.
• 7 ounces of Boiled Pokeberry Shoots with Salt provide inadequate amounts of Energy