Nutrients in 5 ounces of Pokeberry Shoots

Raw Pokeberry Shoots (Phytolacca americana).

Macros Ratio

Protein Fat Carbs

36%

13%

51%

5 oz ▼

Macro Nutrients

Pokeberry Shoots

Energy32.6 kcal

1.12%

Raw Pokeberry Shoots have 32.601925 kcal of Energy per 5 ounces, which is 1.12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.57 g

0.58%

Raw 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 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate5.24 g

4.03%

Raw Pokeberry Shoots have 5.2446575 g of Carbohydrate per 5 ounces, which is 4.03% 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

Fiber2.4 g

6.34%

Raw Pokeberry Shoots have 2.4097075 g of Fiber per 5 ounces, which is 6.34% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.7 g

6.6%

Raw Pokeberry Shoots have 3.685435 g of Protein per 5 ounces, which is 6.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pokeberry Shoots

Vitamin A617 μg

68.5%

RAE, retinol activity equivalents

Raw 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 B10.11 mg

9.45%

Thiamine

Raw Pokeberry Shoots have 0.113398 mg of Vitamin B1 per 5 ounces, which is 9.45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.47 mg

36%

Riboflavin

Raw Pokeberry Shoots have 0.46776675 mg of Vitamin B2 per 5 ounces, which is 36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.7 mg

10.6%

Niacin, nicotinic acid, niacinamide

Raw Pokeberry Shoots have 1.70097 mg of Vitamin B3 per 5 ounces, which is 10.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.069 mg

1.4%

Pantothenic acid

Raw Pokeberry Shoots have 0.069456275 mg of Vitamin B5 per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg

16%

Pyridoxine

Raw Pokeberry Shoots have 0.20695135 mg of Vitamin B6 per 5 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B922.7 μg

5.67%

Folates and Folic Acid

Raw Pokeberry Shoots have 22.6796 μg of Vitamin B9 per 5 ounces, which is 5.67% 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 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 C193 mg

214%

Ascorbic acid

Raw Pokeberry Shoots have 192.7766 mg of Vitamin C per 5 ounces, which is 214% 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 5 ounces, 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

Calcium75 mg

7.5%

Raw 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

Copper0.22 mg

24.7%

Raw Pokeberry Shoots have 0.222543575 mg of Copper per 5 ounces, which is 24.7% 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

Iron2.4 mg

30%

Raw Pokeberry Shoots have 2.4097075 mg of Iron per 5 ounces, which is 30% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium25.5 mg

6.07%

Raw Pokeberry Shoots have 25.51455 mg of Magnesium per 5 ounces, which is 6.07% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.59 mg

25.8%

Raw Pokeberry Shoots have 0.59250455 mg of Manganese per 5 ounces, which is 25.8% 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

Phosphorus62.4 mg

8.9%

Raw Pokeberry Shoots have 62.3689 mg of Phosphorus per 5 ounces, which is 8.9% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium343 mg

10%

Raw Pokeberry Shoots have 343.02895 mg of Potassium per 5 ounces, which is 10% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.28 μg

2.3%

Raw 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

Sodium32.6 mg

2.17%

Raw Pokeberry Shoots have 32.601925 mg of Sodium per 5 ounces, which is 2.17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.34 mg

3.1%

Raw Pokeberry Shoots have 0.340194 mg of Zinc per 5 ounces, which is 3.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water130 g

3.5%

Raw Pokeberry Shoots have 129.84071 g of Water per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Pokeberry Shoots:

5 ounces of Pokeberry Shoots has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin A and Vitamin B2.
It also has a good amount of Vitamin B1, Vitamin B3 and Vitamin B6.
This vegetable has some Vitamin B9.
While 5 ounces of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Pokeberry Shoots:

5 ounces of Pokeberry Shoots is an excellent source of Copper, Iron and Manganese.
It has a good amount of Calcium, Phosphorus and Potassium.
It also has some Magnesium and Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 5 ounces of Raw Pokeberry Shoots:

5 ounces of Pokeberry Shoots has some Carbohydrate, Fiber and Protein.
It has no Fat.

Compare Raw Pokeberry Shoots with:

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

Food Info

Nutrients in 5 ounces of Pokeberry Shoots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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