Comparing Nutrients in 1 kilogram Poi VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Poi	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	38.6% 1120kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	27% 35.3g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.5% 4g	10.5% 4g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Poi	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	210% 2.73mg	54% 0.7mg	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	50% 200μg	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	779% 701mg	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	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	29.6% 0.68mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	19.4% 716g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Poi VS Tomato Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Poi versus 1 kg of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Poi vs Tomato Juice with Salt:

• 1 kilogram of Poi has 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 3.9 times more Vitamin B6 and 7.2 times more Vitamin E than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 7.7 times more Vitamin A, 2 times more Vitamin B2 and 17.5 times more Vitamin C than Poi.
• Both Poi and Tomato Juice with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Poi have insufficient amounts of Vitamin A
• Both Poi as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Poi vs Tomato Juice with Salt:

• 1 kilogram of Poi has 4 times more Copper, 2.3 times more Iron, 2.2 times more Magnesium, 5.4 times more Manganese, 2.1 times more Phosphorus and 2 times more Zinc than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 21.1 times more Sodium and 1.3 times more Water than Poi.
• Both Poi and Tomato Juice with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Poi as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Poi has 6.6 times more Energy and 7.7 times more Carbohydrate than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 6.6 times more Sugars than Poi.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy
• Both Poi as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in one kilogram.