Comparing Nutrients in 1 kilogram 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	38.6% 1120kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	28.5% 37g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	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	10.5% 4g	44.7% 17g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	210% 2.73mg	112% 1.46mg	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	40% 160μg	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	1511% 1360mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	16% 160mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	174% 1.57mg	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	213% 17mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	182% 4.18mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	19.4% 716g	24.8% 916g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Poi as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.