Comparing Nutrients in 300 calories Boiled Pokeberry Shoots with SaltVS Salted Baked Potatoes

Weight per 300 calories

Boiled Pokeberry Shoots with Salt

1500g

Salted Baked Potatoes

323g

Whole Baked Potatoes with Salt have 4.7 times more energy per unit of mass than Boiled and Drained Pokeberry Shoots with Salt, which is average in comparison to other foods. Boiled Pokeberry Shoots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Pokeberry Shoots with Salt or Salted Baked Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Pokeberry Shoots with Salt

37%

14%

49%

Salted Baked Potatoes

10%

89%

300 kcal ▼

Macro Nutrients

Boiled Pokeberry Shoots with Saltvs Salted Baked Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.2%6g

Fat

0.43%0.42g

6 gvs0.42 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.34%0.11g

NA gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

2.62%0.042g

NA gvs0.042 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.82%0.14g

NA gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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35.8%46.5g

Carbohydrate

52.5%68.2g

46.5 gvs68.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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33%24g

Sugars

5.25%3.8g

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

24 gvs3.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.5%1.1g

≤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]

NA gvs1.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.4g

NA gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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59.2%22.5g

Fiber

18.7%7.1g

22.5 gvs7.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61.6%34.5g

Protein

14.4%8.06g

34.5 gvs8.06 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Pokeberry Shoots with Saltvs Salted Baked Potatoes

725%6525μg

Vitamin A

0.36%3.23μg

RAE, retinol activity equivalents

6525 μgvs3.23 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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87.5%1.05mg

Vitamin B1

17.2%0.21mg

Thiamine

1.05 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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288%3.75mg

Vitamin B2

12%0.15mg

Riboflavin

3.75 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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103%16.5mg

Vitamin B3

28.4%4.55mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs4.55 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.7%0.59mg

Vitamin B5

24.3%1.2mg

Pantothenic acid

0.59 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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128%1.67mg

Vitamin B6

77%1mg

Pyridoxine

1.67 mgvs1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.8%135μg

Vitamin B9

22.6%90μg

Folates and Folic Acid

135 μgvs90 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1367%1230mg

Vitamin C

34.4%31mg

Ascorbic acid

1230 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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85%12.8mg

Vitamin E

0.86%0.13mg

Tocopherols and Tocotrienols

12.8 mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1350%1620μg

Vitamin K

5.38%6.45μg

Phytomenadione or phylloquinone

1620 μgvs6.45 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Pokeberry Shoots with Saltvs Salted Baked Potatoes

79.5%795mg

Calcium

4.84%48.4mg

795 mgvs48.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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210%1.9mg

Copper

42.3%0.38mg

1.9 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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225%18mg

Iron

43.5%3.5mg

18 mgvs3.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg

Magnesium

21.5%90mg

210 mgvs90 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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219%5.04mg

Manganese

30.7%0.71mg

5.04 mgvs0.71 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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70.7%495mg

Phosphorus

32.3%226mg

495 mgvs226 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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81%2760mg

Potassium

50.8%1726mg

2760 mgvs1726 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24.5%13.5μg

Selenium

2.35%1.3μg

13.5 μgvs1.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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254%3810mg

Sodium

2.15%32.3mg

3810 mgvs32.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26%2.85mg

Zinc

10.6%1.16mg

2.85 mgvs1.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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37.7%1394g

Water

6.53%242g

1394 gvs242 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Pokeberry Shoots with Salt vs Salted Baked Potatoes:

Boiled and Drained Pokeberry Shoots with Salt have 2022.8 times more Vitamin A, 5.1 times more Vitamin B1, 24.2 times more Vitamin B2, 3.6 times more Vitamin B3, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, 39.7 times more Vitamin C, 98.8 times more Vitamin E and 251.1 times more Vitamin K than Whole Baked Potatoes with Salt.
While Whole Baked Potatoes with Salt contain 2.1 times more Vitamin B5 than Boiled and Drained Pokeberry Shoots with Salt.
Both Boiled and Drained Pokeberry Shoots with Salt as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Pokeberry Shoots with Salt vs Salted Baked Potatoes:

Boiled and Drained Pokeberry Shoots with Salt have 16.4 times more Calcium, 5 times more Copper, 5.2 times more Iron, 2.3 times more Magnesium, 7.1 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 10.5 times more Selenium, 118.1 times more Sodium, 2.5 times more Zinc and 5.8 times more Water than Whole Baked Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Pokeberry Shoots with Salt have 14.3 times more Fat, 6.3 times more Sugars, 3.2 times more Fiber and 4.3 times more Protein than Whole Baked Potatoes with Salt.
While Whole Baked Potatoes with Salt contain 1.5 times more Carbohydrate than Boiled and Drained Pokeberry Shoots with Salt.
Both Boiled and Drained Pokeberry Shoots with Salt and Whole Baked Potatoes with Salt have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Pokeberry Shoots with Salt as well as Whole Baked Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Pokeberry Shoots with SaltVS Baked Potato Flesh with SaltSalted Baked PotatoesVS Baked Potato Flesh with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Pokeberry Shoots with SaltVS Salted Baked Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Pokeberry Shoots with Salt or Salted Baked Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: