Comparing Nutrients in 100 grams Boiled Pokeberry Shoots VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Potatoes	10%	1%	89%

Macro Nutrients

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Energy	0.69% 20kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.1g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	1.13% 0.82g	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	0.36% 0.26g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	3.66% 2.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.78% 0.039mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	23% 0.3mg	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	2.25% 9μg	3.75% 15μg	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	91% 82mg	22% 19.7mg	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	5.67% 0.85mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Calcium	5.3% 53mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	12.2% 0.11mg	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	15% 1.2mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	6.65% 0.15mg	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	4.7% 33mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.14% 79.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Pokeberry Shoots vs Potatoes:

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 7.8 times more Vitamin B2, 4.2 times more Vitamin C, 85 times more Vitamin E and 54 times more Vitamin K than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 7.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Pokeberry Shoots vs Potatoes:

• Boiled and Drained Pokeberry Shoots have 4.4 times more Calcium, 1.5 times more Iron, 2.2 times more Manganese, 2.3 times more Selenium and 3 times more Sodium than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Pokeberry Shoots have 2 times more Sugars than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 3.9 times more Energy, 5.6 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Protein per 100 g.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.