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Nutrients in 5 ounces of Boiled Pokeberry Shoots

Boiled and Drained Pokeberry Shoots.

Macros Ratio

Protein Fat Carbs
37%
14%
49%
5 oz ▼

Macro Nutrients

Boiled Pokeberry Shoots
Energy28.3 kcal
0.98%
Boiled and Drained Pokeberry Shoots have 28.3495 kcal of Energy per 5 ounces, which is 0.98% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.57 g
0.58%
Boiled and Drained Pokeberry Shoots have 0.56699 g of Fat per 5 ounces, which is 0.58% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.41%
Boiled and Drained Pokeberry Shoots have 0.1304077 g of Saturated Fat per 5 ounces, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.013 g
0.8%
Boiled and Drained Pokeberry Shoots have 0.012757275 g of Omega 3 per 5 ounces, which is 0.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.24 g
1.4%
Boiled and Drained Pokeberry Shoots have 0.23530085 g of Omega 6 per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Pokeberry Shoots have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate4.4 g
3.4%
Boiled and Drained Pokeberry Shoots have 4.3941725 g of Carbohydrate per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.27 g
3.13%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Pokeberry Shoots have 2.26796 g of Sugars per 5 ounces, which is 3.13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber2.13 g
5.6%
Boiled and Drained Pokeberry Shoots have 2.1262125 g of Fiber per 5 ounces, which is 5.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.26 g
5.82%
Boiled and Drained Pokeberry Shoots have 3.2601925 g of Protein per 5 ounces, which is 5.82% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Pokeberry Shoots
Vitamin A617 μg
68.5%
RAE, retinol activity equivalents
Boiled and Drained Pokeberry Shoots have 616.601625 μg of Vitamin A per 5 ounces, which is 68.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.099 mg
8.27%
Thiamine
Boiled and Drained Pokeberry Shoots have 0.09922325 mg of Vitamin B1 per 5 ounces, which is 8.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.35 mg
27.3%
Riboflavin
Boiled and Drained Pokeberry Shoots have 0.35436875 mg of Vitamin B2 per 5 ounces, which is 27.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.56 mg
9.75%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Pokeberry Shoots have 1.5592225 mg of Vitamin B3 per 5 ounces, which is 9.75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.055 mg
1.1%
Pantothenic acid
Boiled and Drained Pokeberry Shoots have 0.055281525 mg of Vitamin B5 per 5 ounces, which is 1.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg
12%
Pyridoxine
Boiled and Drained Pokeberry Shoots have 0.157339725 mg of Vitamin B6 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B912.8 μg
3.2%
Folates and Folic Acid
Boiled and Drained Pokeberry Shoots have 12.757275 μg of Vitamin B9 per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Pokeberry Shoots have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C116 mg
129%
Ascorbic acid
Boiled and Drained Pokeberry Shoots have 116.23295 mg of Vitamin C per 5 ounces, which is 129% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Pokeberry Shoots have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.2 mg
8.03%
Tocopherols and Tocotrienols
Boiled and Drained Pokeberry Shoots have 1.20485375 mg of Vitamin E per 5 ounces, which is 8.03% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K153 μg
128%
Phytomenadione or phylloquinone
Boiled and Drained Pokeberry Shoots have 153.0873 μg of Vitamin K per 5 ounces, which is 128% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Pokeberry Shoots
Calcium75 mg
7.5%
Boiled and Drained Pokeberry Shoots have 75.126175 mg of Calcium per 5 ounces, which is 7.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.18 mg
20%
Boiled and Drained Pokeberry Shoots have 0.17860185 mg of Copper per 5 ounces, which is 20% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.7 mg
21.3%
Boiled and Drained Pokeberry Shoots have 1.70097 mg of Iron per 5 ounces, which is 21.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium20 mg
4.72%
Boiled and Drained Pokeberry Shoots have 19.84465 mg of Magnesium per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.48 mg
20.7%
Boiled and Drained Pokeberry Shoots have 0.4762716 mg of Manganese per 5 ounces, which is 20.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus46.8 mg
6.7%
Boiled and Drained Pokeberry Shoots have 46.776675 mg of Phosphorus per 5 ounces, which is 6.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium261 mg
7.67%
Boiled and Drained Pokeberry Shoots have 260.8154 mg of Potassium per 5 ounces, which is 7.67% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.28 μg
2.3%
Boiled and Drained Pokeberry Shoots have 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium25.5 mg
1.7%
Boiled and Drained Pokeberry Shoots have 25.51455 mg of Sodium per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.27 mg
2.45%
Boiled and Drained Pokeberry Shoots have 0.26932025 mg of Zinc per 5 ounces, which is 2.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water132 g
3.56%
Boiled and Drained Pokeberry Shoots have 131.6834275 g of Water per 5 ounces, which is 3.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Boiled and Drained Pokeberry Shoots:
Minerals in 5 ounces of Boiled and Drained Pokeberry Shoots:
Macronutrients in 5 ounces of Boiled and Drained Pokeberry Shoots:



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