Comparing Nutrients in 100 grams Pokeberry Shoots VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Potatoes	10%	1%	89%

Macro Nutrients

	Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Energy	0.79% 23kcal	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	NA	0.078% 0.025g	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	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	NA	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	4.47% 1.7g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	3.66% 2.05g	56g per day for Men 19-50 years

Vitamins

	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	6.67% 0.08mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.98% 0.049mg	5.9% 0.3mg	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	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	151% 136mg	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	NA	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Calcium	5.3% 53mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	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	21.3% 1.7mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	6.3% 44mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	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	1.53% 23mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.14% 79.3g	3700g per day for Men 19-50 years

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

• Raw Pokeberry Shoots have more Vitamin A, 10.3 times more Vitamin B2 and 6.9 times more Vitamin C than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 6 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Pokeberry Shoots.
• Both Raw Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 g.
• Both Raw 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 Pokeberry Shoots vs Potatoes:

• Raw Pokeberry Shoots have 4.4 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 2.7 times more Manganese, 2.3 times more Selenium and 3.8 times more Sodium than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Raw Pokeberry Shoots.
• Both Raw Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pokeberry Shoots have 1.3 times more Protein than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 3.3 times more Energy and 4.7 times more Carbohydrate than Raw Pokeberry Shoots.
• Both Raw Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Fiber per 100 g.
• Both Raw Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.