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Comparing Nutrients in 300 calories Pokeberry ShootsVS Boiled Pokeberry Shoots

Weight per 300 calories

Pokeberry Shoots
1304g
Boiled Pokeberry Shoots
1500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Pokeberry Shoots or Boiled Pokeberry Shoots?

Macros Ratio

Protein Fat Carbs

Pokeberry Shoots
36%
13%
51%
Boiled Pokeberry Shoots
37%
14%
49%
300 kcal ▼

Macro Nutrients

Pokeberry Shootsvs Boiled Pokeberry Shoots
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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5.38%5.2g
Fat
6.2%6g
5.2 gvs6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
4.3%1.38g
NA gvs1.38 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
8.44%0.14g
NA gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
14.6%2.5g
NA gvs2.5 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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37%48.3g
Carbohydrate
35.8%46.5g
48.3 gvs46.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
33%24g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs24 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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58.4%22g
Fiber
59.2%22.5g
22 gvs22.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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60.6%34g
Protein
61.6%34.5g
34 gvs34.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pokeberry Shootsvs Boiled Pokeberry Shoots
630%5674μg
Vitamin A
725%6525μg
RAE, retinol activity equivalents
5674 μgvs6525 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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87%1.04mg
Vitamin B1
87.5%1.05mg
Thiamine
1.04 mgvs1.05 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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331%4.3mg
Vitamin B2
288%3.75mg
Riboflavin
4.3 mgvs3.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%15.7mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
15.7 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.8%0.64mg
Vitamin B5
11.7%0.59mg
Pantothenic acid
0.64 mgvs0.59 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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146%1.9mg
Vitamin B6
128%1.67mg
Pyridoxine
1.9 mgvs1.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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52%209μg
Vitamin B9
33.8%135μg
Folates and Folic Acid
209 μgvs135 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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1971%1774mg
Vitamin C
1367%1230mg
Ascorbic acid
1774 mgvs1230 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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NA
Vitamin E
85%12.8mg
Tocopherols and Tocotrienols
NA mgvs12.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
1350%1620μg
Phytomenadione or phylloquinone
NA μgvs1620 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pokeberry Shootsvs Boiled Pokeberry Shoots
69%691mg
Calcium
79.5%795mg
691 mgvs795 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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228%2.05mg
Copper
210%1.9mg
2.05 mgvs1.9 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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277%22mg
Iron
225%18mg
22 mgvs18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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56%235mg
Magnesium
50%210mg
235 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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237%5.45mg
Manganese
219%5.04mg
5.45 mgvs5.04 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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82%574mg
Phosphorus
70.7%495mg
574 mgvs495 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3157mg
Potassium
81%2760mg
3157 mgvs2760 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21.3%11.7μg
Selenium
24.5%13.5μg
11.7 μgvs13.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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20%300mg
Sodium
18%270mg
300 mgvs270 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28.5%3.13mg
Zinc
26%2.85mg
3.13 mgvs2.85 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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32.3%1195g
Water
37.7%1394g
1195 gvs1394 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 Pokeberry Shoots vs Boiled Pokeberry Shoots:
Comparing minerals per 300 calories for Pokeberry Shoots vs Boiled Pokeberry Shoots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Pokeberry ShootsVS PotatoesBoiled Pokeberry ShootsVS Potatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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