Comparing Nutrients in 1 kilogram Poi VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Poi	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	38.6% 1120kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	50.6% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	150% 195g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	34.2% 25g	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	10.5% 4g	111% 42g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	106% 59.6g	56g per day for Men 19-50 years

Vitamins

	Poi	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	135% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	210% 2.73mg	40.8% 0.53mg	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	52.5% 210μg	250% 1000μg	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	44.4% 40mg	312% 281mg	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	153% 23mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	16% 160mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	117% 1.05mg	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	110% 8.8mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	196% 4.5mg	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	55.7% 390mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	134% 4560mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	19.4% 716g	19.4% 718g	3700g per day for Men 19-50 years

Nutrient Comparison: Poi VS Boiled Young Pigeonpeas per 1 kg

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

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

• 1 kilogram of Poi has 5.2 times more Vitamin B6 and 7.2 times more Vitamin E than Boiled Young Pigeonpeas.
• While 1 kg of Boiled and Drained Young Pigeonpeas contains 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 4.8 times more Vitamin B9, 7 times more Vitamin C and 19.8 times more Vitamin K than Poi.
• 1 kilogram of Poi have insufficient amounts of Vitamin K
• Both Poi as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Poi vs Boiled Young Pigeonpeas:

• 1 kilogram of Poi has 1.6 times more Copper than Boiled Young Pigeonpeas.
• While 1 kg of Boiled and Drained Young Pigeonpeas contains 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 3 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium and 3.7 times more Zinc than Poi.
• Both Poi and Boiled Young Pigeonpeas contain similar levels of Manganese per one kilogram.
• 1 kilogram of Poi lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Poi has 1.4 times more Carbohydrate than Boiled Young Pigeonpeas.
• While 1 kg of Boiled and Drained Young Pigeonpeas contains 2.2 times more Omega 3, 21.5 times more Omega 6, 6.4 times more Sugars, 10.5 times more Fiber and 15.7 times more Protein than Poi.
• Both Poi and Boiled Young Pigeonpeas offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Poi provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein