Comparing Nutrients in 100 grams Boiled Pokeberry Shoots VS Red Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Energy	0.69% 20kcal	2.4% 70kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.26% 0.044g	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	1.78% 1.3g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	3.38% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Red 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	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.78% 0.039mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	13% 0.17mg	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	4.5% 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	91% 82mg	9.56% 8.6mg	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	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Red Potatoes	Recommended Dietary Allowance
Calcium	5.3% 53mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	15% 0.13mg	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	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	6.13% 0.14mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	13.4% 455mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.2% 81g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots VS Red Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Pokeberry Shoots versus 100 g of Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Pokeberry Shoots have more Vitamin A, 8.1 times more Vitamin B2, 9.5 times more Vitamin C, 85 times more Vitamin E and 37.2 times more Vitamin K than Red Potatoes.
• While 100 g of Raw Whole Red Potatoes contain 7.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• 100 grams of Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Pokeberry Shoots have 5.3 times more Calcium, 1.6 times more Iron and 2.4 times more Manganese than Red Potatoes.
• While 100 g of Raw Whole Red Potatoes contain 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes contain similar levels of Copper and Water per 100 grams.
• 100 grams of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• 100 grams of Red Potatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Pokeberry Shoots have 1.2 times more Sugars and 1.2 times more Protein than Red Potatoes.
• While 100 g of Raw Whole Red Potatoes contain 3.5 times more Energy and 5.1 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Red Potatoes offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.