Comparing Nutrients in 100 grams Boiled Pokeberry Shoots VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Energy	0.69% 20kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.081% 0.026g	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	14% 18g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	0.86% 0.62g	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	0.32% 0.23g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Russet 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	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	6.47% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.78% 0.039mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	26.5% 0.35mg	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	3.5% 14μg	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	6.33% 5.7mg	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	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Russet Potatoes	Recommended Dietary Allowance
Calcium	5.3% 53mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	11.4% 0.1mg	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	10.8% 0.86mg	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	6.83% 0.16mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	12.3% 417mg	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	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.12% 78.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 7.6 times more Vitamin B2, 14.4 times more Vitamin C, 85 times more Vitamin E and 60 times more Vitamin K than Raw Whole Russet Potatoes.
• While Raw Whole Russet Potatoes contain 7.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Russet Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Pokeberry Shoots have 4.1 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 2.1 times more Manganese, 2.3 times more Selenium and 3.6 times more Sodium than Raw Whole Russet Potatoes.
• While Raw Whole Russet Potatoes contain 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Russet Potatoes have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Pokeberry Shoots have 2.6 times more Sugars than Raw Whole Russet Potatoes.
• While Raw Whole Russet Potatoes contain 4 times more Energy and 5.8 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Russet Potatoes have similar amounts of Fiber and Protein per 100 g.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Russet Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.