Nutrients in 300 calories of Pokeberry Shoots

Raw Pokeberry Shoots (Phytolacca americana).

Weight per 300 Calories

Pokeberry Shoots

1304g

Raw Pokeberry Shoots has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

36%

13%

51%

300 kcal ▼

Macro Nutrients

Pokeberry Shoots

Energy300 kcal

10.3%

Raw 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

Fat5.2 g

5.38%

Raw Pokeberry Shoots have 5.2173913043478 g of Fat per 300 calories, which is 5.38% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw 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

Carbohydrate48.3 g

37%

Raw Pokeberry Shoots have 48.260869565217 g of Carbohydrate per 300 calories, which is 37% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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 g

58.4%

Raw Pokeberry Shoots have 22.173913043478 g of Fiber per 300 calories, which is 58.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein34 g

60.6%

Raw Pokeberry Shoots have 33.913043478261 g of Protein per 300 calories, which is 60.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pokeberry Shoots

Vitamin A5674 μg

630%

RAE, retinol activity equivalents

Raw Pokeberry Shoots have 5673.9130434783 μg of Vitamin A per 300 calories, which is 630% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.04 mg

87%

Thiamine

Raw Pokeberry Shoots have 1.0434782608696 mg of Vitamin B1 per 300 calories, which is 87% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.3 mg

331%

Riboflavin

Raw Pokeberry Shoots have 4.304347826087 mg of Vitamin B2 per 300 calories, which is 331% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315.7 mg

98%

Niacin, nicotinic acid, niacinamide

Raw Pokeberry Shoots have 15.652173913043 mg of Vitamin B3 per 300 calories, which is 98% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.64 mg

12.8%

Pantothenic acid

Raw Pokeberry Shoots have 0.63913043478261 mg of Vitamin B5 per 300 calories, which is 12.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.9 mg

146%

Pyridoxine

Raw Pokeberry Shoots have 1.904347826087 mg of Vitamin B6 per 300 calories, which is 146% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9209 μg

52%

Folates and Folic Acid

Raw Pokeberry Shoots have 208.69565217391 μg of Vitamin B9 per 300 calories, which is 52% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C1774 mg

1971%

Ascorbic acid

Raw Pokeberry Shoots have 1773.9130434783 mg of Vitamin C per 300 calories, which is 1971% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Pokeberry Shoots

Calcium691 mg

69%

Raw Pokeberry Shoots have 691.30434782609 mg of Calcium per 300 calories, which is 69% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.05 mg

228%

Raw Pokeberry Shoots have 2.0478260869565 mg of Copper per 300 calories, which is 228% 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

Iron22 mg

277%

Raw Pokeberry Shoots have 22.173913043478 mg of Iron per 300 calories, which is 277% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium235 mg

56%

Raw Pokeberry Shoots have 234.78260869565 mg of Magnesium per 300 calories, which is 56% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.45 mg

237%

Raw Pokeberry Shoots have 5.4521739130435 mg of Manganese per 300 calories, which is 237% 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

Phosphorus574 mg

82%

Raw Pokeberry Shoots have 573.91304347826 mg of Phosphorus per 300 calories, which is 82% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3157 mg

93%

Raw Pokeberry Shoots have 3156.5217391304 mg of Potassium per 300 calories, which is 93% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.7 μg

21.3%

Raw Pokeberry Shoots have 11.739130434783 μg of Selenium per 300 calories, which is 21.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium300 mg

20%

Raw Pokeberry Shoots have 300 mg of Sodium per 300 calories, which is 20% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.13 mg

28.5%

Raw Pokeberry Shoots have 3.1304347826087 mg of Zinc per 300 calories, which is 28.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1195 g

32.3%

Raw Pokeberry Shoots have 1194.7826086957 g of Water per 300 calories, which is 32.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Pokeberry Shoots:

300 calories of Pokeberry Shoots has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C.
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 Raw Pokeberry Shoots:

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

Macronutrients in 300 calories of Raw Pokeberry Shoots:

300 calories of Pokeberry Shoots is an excellent source of Carbohydrate, Fiber and Protein.
It has some Fat.

Compare Raw Pokeberry Shoots with:

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

Food Info

Nutrients in 300 calories of Pokeberry Shoots

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Pokeberry Shoots with: