Comparing Nutrients in 100 calories Poi VS Carrots

Weight per 100 calories

• Poi: 89.3g
• Carrots: 244g

Poi has 2.7 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Poi or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Carrots	8%	5%	87%

Macro Nutrients

	Poi	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	18% 23.4g	130g per day for Men 19-50 years
Sugars	0.48% 0.35g	16% 11.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.85% 1.34g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 8.76g	g per day for Men 19-50 years
Fiber	0.94% 0.36g	18% 6.83g	38g per day for Men 19-50 years
Protein	0.61% 0.34g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Poi	Carrots	Recommended Dietary Allowance
Vitamin A	0.3% 2.68μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.7% 18.8μg	11.6% 46.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.05mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Carrots	Recommended Dietary Allowance
Calcium	1.43% 14.3mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.82% 0.79mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	15% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.97% 35mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	1.73% 64g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Poi vs Carrots:

• Poi has 1.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 760.3 times more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9, 4 times more Vitamin C and 36.1 times more Vitamin K than Poi.
• Both Poi as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Poi vs Carrots:

• Poi has 1.4 times more Copper and 2.6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 5.6 times more Calcium, 1.4 times more Magnesium, 2.5 times more Phosphorus, 4.8 times more Potassium, 15.7 times more Sodium, 3 times more Zinc and 3.4 times more Water than Poi.
• Both Poi and Raw Carrots have similar amounts of Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Poi has 3.3 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 6.8 times more Omega 6, 33.2 times more Sugars, 19.1 times more Fiber and 6.7 times more Protein than Poi.
• Both Poi and Raw Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Poi as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.