Comparing Nutrients in 1 kilogram Boiled Broccoli VS Poi

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Poi	1%	1%	98%

Macro Nutrients

	Boiled Broccoli	Poi	Recommended Dietary Allowance
Energy	12% 350kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	209% 272g	130g per day for Men 19-50 years
Sugars	19% 14g	5.38% 3.9g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	10.5% 4g	38g per day for Men 19-50 years
Protein	42.5% 24g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Poi	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	210% 2.73mg	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	270% 1080μg	52.5% 210μg	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	721% 649mg	44.4% 40mg	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	97% 14.5mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Poi	Recommended Dietary Allowance
Calcium	40% 400mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	161% 3.7mg	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	96% 670mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24% 893g	19.4% 716g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Poi per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Poi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Poi:

• 1 kilogram of Boiled Broccoli has 25.7 times more Vitamin A, 3.1 times more Vitamin B2, 2.1 times more Vitamin B5, 5.1 times more Vitamin B9, 16.2 times more Vitamin C and 141.1 times more Vitamin K than Poi.
• While 1 kg of Poi contains 2.1 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin E than Boiled and Drained Broccoli.
• 1 kilogram of Poi have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Broccoli as well as Poi have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Poi:

• 1 kilogram of Boiled Broccoli has 2.5 times more Calcium, 1.7 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium, 3.4 times more Sodium, 2 times more Zinc and 1.2 times more Water than Poi.
• While 1 kg of Poi contains 2.7 times more Copper, 1.3 times more Iron and 1.9 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Poi contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Poi lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 6.6 times more Omega 3, 8.3 times more Fiber and 6.3 times more Protein than Poi.
• While 1 kg of Poi contains 3.2 times more Energy and 3.8 times more Carbohydrate than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Poi provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Poi provide inadequate amounts of Omega 6 in one kilogram.