Comparing Nutrients in 100 grams Pokeberry Shoots VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Pokeberry Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Energy	0.79% 23kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.85% 3.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	2.34% 1.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.98% 0.049mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	4% 16μg	2.25% 9μg	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	151% 136mg	14.2% 13mg	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	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	5.3% 53mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	24% 0.22mg	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	21.3% 1.7mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	7% 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	6.3% 44mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS Baked Potato Flesh per 100 g

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

Lets compare vitamin content per 100 grams of Pokeberry Shoots vs Baked Potato Flesh:

• 100 grams of Pokeberry Shoots have more Vitamin A, 15.7 times more Vitamin B2, 1.8 times more Vitamin B9 and 10.6 times more Vitamin C than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B1, 11.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Baked Potato Flesh provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Pokeberry Shoots as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pokeberry Shoots vs Baked Potato Flesh:

• 100 grams of Pokeberry Shoots have 10.6 times more Calcium, 4.9 times more Iron, 2.6 times more Manganese and 1.2 times more Water than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.4 times more Copper, 1.4 times more Magnesium and 1.6 times more Potassium than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Baked Potato Flesh contain similar levels of Phosphorus and Zinc per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pokeberry Shoots have 1.3 times more Protein than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 4 times more Energy and 5.8 times more Carbohydrate than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Baked Potato Flesh offer comparable quantities of Fiber per 100 grams.
• 100 grams of Pokeberry Shoots provide inadequate amounts of Energy