Comparing Nutrients in 1 pound 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	5.47% 159kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	95% 124g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	2.44% 1.77g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	3.08% 1.72g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Poi	Recommended Dietary Allowance
Vitamin A	39% 349μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	95% 1.24mg	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	122% 490μg	24% 95μg	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	327% 294mg	20% 18mg	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	44% 6.58mg	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Poi	Recommended Dietary Allowance
Calcium	18% 181mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	83.7% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	73% 1.68mg	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	43.4% 304mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 405g	8.8% 325g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Poi per 1 lb

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

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

• 1 pound 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 lb 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 pound 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 pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Poi:

• 1 pound 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 lb 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 pound.
• 1 pound of Poi lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Poi contains 3.2 times more Energy and 3.8 times more Carbohydrate than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound 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 pound.