Comparing Nutrients in 1 pound Poi VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Poi	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.5% 508kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	78% 102g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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	4.77% 1.8g	111% 42g	38g per day for Men 19-50 years
Protein	3.08% 1.72g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Poi	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	36.3% 0.47mg	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	24% 95μg	84% 336μg	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	20% 18mg	6.05% 5.44mg	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	69.6% 10.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	83.7% 0.75mg	146% 1.3mg	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	50% 4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	62.7% 1.44mg	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	25.3% 177mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	8.8% 325g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Poi vs Boiled California Red Kidney Beans:

• Poi has 2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Vitamin B2 and 3.5 times more Vitamin B9 than Poi.
• Both Poi and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Poi as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Poi vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 4.1 times more Calcium, 1.7 times more Copper, 3.4 times more Iron, 2 times more Magnesium, 3.5 times more Phosphorus, 2.3 times more Potassium, 1.7 times more Selenium and 3.9 times more Zinc than Poi.
• Both Poi and Boiled California Red Kidney Beans have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Poi has 1.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Omega 3, 23.3 times more Fiber and 24 times more Protein than Poi.
• Both Poi and Boiled California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Poi as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.