Comparing Nutrients in 1 kilogram Poi VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Poi	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	38.6% 1120kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	47.6% 62g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	10.5% 4g	26.3% 10g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Poi	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	210% 2.73mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	16% 160mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	19.4% 716g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Poi vs Stewed Canned Tomatoes:

• Poi has 2.8 times more Vitamin B1, 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 16.1 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.8 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Vitamin A, 2 times more Vitamin C and 2.4 times more Vitamin K than Poi.
• Both Poi and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Poi as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Poi vs Stewed Canned Tomatoes:

• Poi has 1.5 times more Copper, 2 times more Magnesium, 6.3 times more Manganese, 2 times more Phosphorus and 1.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.1 times more Calcium, 1.5 times more Iron, 18.4 times more Sodium and 1.3 times more Water than Poi.
• Both Poi and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Poi has 4.3 times more Energy, 6 times more Omega 3 and 4.4 times more Carbohydrate than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Sugars, 2.5 times more Fiber and 2.4 times more Protein than Poi.
• Both Poi as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.