Comparing Nutrients in 14 ounces Poi VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Energy	15.3% 445kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	NA	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	4.18% 1.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	192% 1726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.16mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	44.6% 0.58mg	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	21% 83.3μg	16% 63.5μg	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	17.6% 16mg	600% 540mg	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	61% 9.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	69.2% 0.62mg	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	43.7% 3.5mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	72% 1.66mg	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	22% 155mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.7% 284g	9.83% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Poi vs Pokeberry Shoots:

• Poi has 1.6 times more Vitamin B1, 6 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Pokeberry Shoots.
• While Raw Pokeberry Shoots contain 145 times more Vitamin A, 8.3 times more Vitamin B2 and 34 times more Vitamin C than Poi.
• Both Poi and Raw Pokeberry Shoots have similar amounts of Vitamin B3 per 14 oz.
• Both Poi as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Poi vs Pokeberry Shoots:

• Poi has 1.3 times more Magnesium than Raw Pokeberry Shoots.
• While Raw Pokeberry Shoots contain 3.3 times more Calcium, 1.9 times more Iron, 1.3 times more Potassium, 1.3 times more Selenium, 1.9 times more Sodium and 1.3 times more Water than Poi.
• Both Poi and Raw Pokeberry Shoots have similar amounts of Copper, Manganese, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Poi has 4.9 times more Energy and 7.4 times more Carbohydrate than Raw Pokeberry Shoots.
• While Raw Pokeberry Shoots contain 4.3 times more Fiber and 6.8 times more Protein than Poi.
• Both Poi as well as Raw Pokeberry Shoots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.