Comparing Nutrients in 7 ounces Boiled Pokeberry ShootsVS Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Pokeberry Shoots

37%

14%

49%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Boiled Pokeberry Shootsvs Broccoli

1.37%39.7kcal

Energy

2.33%67.5kcal

39.7 kcalvs67.5 kcal

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

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0.82%0.79g

Fat

0.76%0.73g

0.79 gvs0.73 g

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

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0.57%0.18g

Saturated Fat

0.71%0.23g

0.18 gvs0.23 g

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

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1.1%0.018g

Omega 3

7.8%0.13g

0.018 gvs0.13 g

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

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1.94%0.33g

Omega 6

0.57%0.097g

0.33 gvs0.097 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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4.73%6.15g

Carbohydrate

10%13g

6.15 gvs13 g

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

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4.38%3.18g

Sugars

4.65%3.37g

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

3.18 gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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7.83%2.98g

Fiber

13.6%5.16g

2.98 gvs5.16 g

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

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8.15%4.56g

Protein

10%5.6g

4.56 gvs5.6 g

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

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Vitamins

Boiled Pokeberry Shootsvs Broccoli

96%863μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

863 μgvs61.5 μg

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

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11.6%0.14mg

Vitamin B1

11.7%0.14mg

Thiamine

0.14 mgvs0.14 mg

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

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38%0.5mg

Vitamin B2

18%0.23mg

Riboflavin

0.5 mgvs0.23 mg

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

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13.6%2.2mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs1.27 mg

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

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1.55%0.077mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.077 mgvs1.14 mg

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

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17%0.22mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.22 mgvs0.35 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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4.47%18μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

18 μgvs125 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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181%163mg

Vitamin C

197%177mg

Ascorbic acid

163 mgvs177 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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11.2%1.7mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

1.7 mgvs1.55 mg

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

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179%214μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

214 μgvs202 μg

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

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Minerals

Boiled Pokeberry Shootsvs Broccoli

10.5%105mg

Calcium

9.33%93mg

105 mgvs93 mg

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

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27.8%0.25mg

Copper

11%0.097mg

0.25 mgvs0.097 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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29.8%2.4mg

Iron

18%1.45mg

2.4 mgvs1.45 mg

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

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6.6%27.8mg

Magnesium

9.92%41.7mg

27.8 mgvs41.7 mg

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

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29%0.67mg

Manganese

18%0.42mg

0.67 mgvs0.42 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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9.36%65.5mg

Phosphorus

18.7%131mg

65.5 mgvs131 mg

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

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10.7%365mg

Potassium

18.4%627mg

365 mgvs627 mg

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

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3.25%1.8μg

Selenium

9.02%4.96μg

1.8 μgvs4.96 μg

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

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2.4%35.7mg

Sodium

4.37%65.5mg

35.7 mgvs65.5 mg

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

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3.43%0.38mg

Zinc

7.4%0.81mg

0.38 mgvs0.81 mg

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

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5%184g

Water

4.8%177g

184 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Boiled Pokeberry Shoots vs Broccoli:

Boiled and Drained Pokeberry Shoots have 14 times more Vitamin A, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 14.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 7 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
Both Boiled and Drained Pokeberry Shoots and Raw Broccoli have similar amounts of Vitamin B1, Vitamin C, Vitamin E and Vitamin K per 7 oz.
Both Boiled and Drained Pokeberry Shoots as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Pokeberry Shoots vs Broccoli:

Boiled and Drained Pokeberry Shoots have 2.6 times more Copper, 1.6 times more Iron and 1.6 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Selenium, 1.8 times more Sodium and 2.2 times more Zinc than Boiled and Drained Pokeberry Shoots.
Both Boiled and Drained Pokeberry Shoots and Raw Broccoli have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli contains 1.7 times more Energy, 7 times more Omega 3, 2.1 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Pokeberry Shoots.
Both Boiled and Drained Pokeberry Shoots and Raw Broccoli have similar amounts of Sugars and Protein per 7 oz.
Both Boiled and Drained Pokeberry Shoots as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled Pokeberry ShootsVS PotatoesBroccoliVS PotatoesBoiled Pokeberry ShootsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Boiled Pokeberry ShootsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: