Comparing Nutrients in 100 calories Poi VS Boiled Pokeberry Shoots

Weight per 100 calories

• Poi: 89.3g
• Boiled Pokeberry Shoots: 500g

Poi has 5.6 times more energy per 100g than Boiled Pokeberry Shoots. It has average energy density when compared to other foods. Boiled and Drained Pokeberry Shoots having very low energy density.

Which food has more nutrients per 100 calories - Poi or Boiled Pokeberry Shoots?

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Poi	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	4.9% 0.83g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	0.48% 0.35g	11% 8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.94% 0.36g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	0.61% 0.34g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Poi	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0.3% 2.68μg	242% 2175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.7% 18.8μg	11.3% 45μg	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	456% 410mg	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	28.3% 4.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	1.43% 14.3mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	73% 1.7mg	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	1.73% 64g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Poi vs Boiled Pokeberry Shoots:

• Poi has 1.3 times more Vitamin B5 than Boiled and Drained Pokeberry Shoots.
• While Boiled and Drained Pokeberry Shoots contain 812 times more Vitamin A, 3 times more Vitamin B1, 35 times more Vitamin B2, 5.6 times more Vitamin B3, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9, 114.8 times more Vitamin C, 2.1 times more Vitamin E and 604.8 times more Vitamin K than Poi.
• Both Poi as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Poi vs Boiled Pokeberry Shoots:

• Boiled and Drained Pokeberry Shoots contain 18.6 times more Calcium, 4.3 times more Copper, 7.6 times more Iron, 3.3 times more Magnesium, 5.1 times more Manganese, 4.7 times more Phosphorus, 5.6 times more Potassium, 7.2 times more Selenium, 8.4 times more Sodium, 4.8 times more Zinc and 7.3 times more Water than Poi.

Comparison of macro-nutrients per 100 calories:

• Poi has 1.6 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• While Boiled and Drained Pokeberry Shoots contain 16 times more Fat, 17.8 times more Saturated Fat, 2.8 times more Omega 3, 23.2 times more Omega 6, 23 times more Sugars, 21 times more Fiber and 33.9 times more Protein than Poi.
• Both Poi and Boiled and Drained Pokeberry Shoots have similar amounts of Energy per 100 kcal.
• Both Poi as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.