Nutrients in 300 calories of Boiled Pokeberry Shoots

Boiled and Drained Pokeberry Shoots.

Weight per 300 Calories

Boiled Pokeberry Shoots

1500g

Boiled and Drained Pokeberry Shoots has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

37%

14%

49%

300 kcal ▼

Macro Nutrients

Boiled Pokeberry Shoots

Energy300 kcal

10.3%

Boiled and Drained Pokeberry Shoots have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6 g

6.2%

Boiled and Drained Pokeberry Shoots have 6 g of Fat per 300 calories, which is 6.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.38 g

4.3%

Boiled and Drained Pokeberry Shoots have 1.38 g of Saturated Fat per 300 calories, which is 4.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.44%

Boiled and Drained Pokeberry Shoots have 0.135 g of Omega 3 per 300 calories, which is 8.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.5 g

14.6%

Boiled and Drained Pokeberry Shoots have 2.49 g of Omega 6 per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Pokeberry Shoots have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate46.5 g

35.8%

Boiled and Drained Pokeberry Shoots have 46.5 g of Carbohydrate per 300 calories, which is 35.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars24 g

33%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Drained Pokeberry Shoots have 24 g of Sugars per 300 calories, which is 33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber22.5 g

59.2%

Boiled and Drained Pokeberry Shoots have 22.5 g of Fiber per 300 calories, which is 59.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein34.5 g

61.6%

Boiled and Drained Pokeberry Shoots have 34.5 g of Protein per 300 calories, which is 61.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Pokeberry Shoots

Vitamin A6525 μg

725%

RAE, retinol activity equivalents

Boiled and Drained Pokeberry Shoots have 6525 μg of Vitamin A per 300 calories, which is 725% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.05 mg

87.5%

Thiamine

Boiled and Drained Pokeberry Shoots have 1.05 mg of Vitamin B1 per 300 calories, which is 87.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.75 mg

288%

Riboflavin

Boiled and Drained Pokeberry Shoots have 3.75 mg of Vitamin B2 per 300 calories, which is 288% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B316.5 mg

103%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Pokeberry Shoots have 16.5 mg of Vitamin B3 per 300 calories, which is 103% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.59 mg

11.7%

Pantothenic acid

Boiled and Drained Pokeberry Shoots have 0.585 mg of Vitamin B5 per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.67 mg

128%

Pyridoxine

Boiled and Drained Pokeberry Shoots have 1.665 mg of Vitamin B6 per 300 calories, which is 128% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9135 μg

33.8%

Folates and Folic Acid

Boiled and Drained Pokeberry Shoots have 135 μg of Vitamin B9 per 300 calories, which is 33.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Pokeberry Shoots have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1230 mg

1367%

Ascorbic acid

Boiled and Drained Pokeberry Shoots have 1230 mg of Vitamin C per 300 calories, which is 1367% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Pokeberry Shoots have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E12.8 mg

85%

Tocopherols and Tocotrienols

Boiled and Drained Pokeberry Shoots have 12.75 mg of Vitamin E per 300 calories, which is 85% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1620 μg

1350%

Phytomenadione or phylloquinone

Boiled and Drained Pokeberry Shoots have 1620 μg of Vitamin K per 300 calories, which is 1350% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Pokeberry Shoots

Calcium795 mg

79.5%

Boiled and Drained Pokeberry Shoots have 795 mg of Calcium per 300 calories, which is 79.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.9 mg

210%

Boiled and Drained Pokeberry Shoots have 1.89 mg of Copper per 300 calories, which is 210% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron18 mg

225%

Boiled and Drained Pokeberry Shoots have 18 mg of Iron per 300 calories, which is 225% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium210 mg

50%

Boiled and Drained Pokeberry Shoots have 210 mg of Magnesium per 300 calories, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.04 mg

219%

Boiled and Drained Pokeberry Shoots have 5.04 mg of Manganese per 300 calories, which is 219% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus495 mg

70.7%

Boiled and Drained Pokeberry Shoots have 495 mg of Phosphorus per 300 calories, which is 70.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2760 mg

81%

Boiled and Drained Pokeberry Shoots have 2760 mg of Potassium per 300 calories, which is 81% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13.5 μg

24.5%

Boiled and Drained Pokeberry Shoots have 13.5 μg of Selenium per 300 calories, which is 24.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium270 mg

18%

Boiled and Drained Pokeberry Shoots have 270 mg of Sodium per 300 calories, which is 18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.85 mg

26%

Boiled and Drained Pokeberry Shoots have 2.85 mg of Zinc per 300 calories, which is 26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1394 g

37.7%

Boiled and Drained Pokeberry Shoots have 1393.5 g of Water per 300 calories, which is 37.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Pokeberry Shoots:

300 calories of Boiled Pokeberry Shoots has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B9.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Pokeberry Shoots:

300 calories of Boiled Pokeberry Shoots has outstanding amounts of Copper, Iron, Manganese and Potassium.
It is an excellent source of Calcium, Magnesium, Phosphorus, Selenium and Zinc.
It also has a good amount of Sodium.

Macronutrients in 300 calories of Boiled and Drained Pokeberry Shoots:

300 calories of Boiled Pokeberry Shoots is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Omega 3 and Omega 6.
It also has some Fat and Saturated Fat.

Compare Boiled and Drained Pokeberry Shoots with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Boiled Pokeberry Shoots

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Pokeberry Shoots with: