Comparing Nutrients in 1 pound Poi VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Poi	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	17.5% 508kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	5.17% 1.66g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	68% 88.4g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	15.5% 11.2g	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	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	50% 19g	38g per day for Men 19-50 years
Protein	3.08% 1.72g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Poi	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	61% 9.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	18.5% 0.24mg	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	24% 95μg	113% 454μg	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	142% 127mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	83.7% 0.75mg	53% 0.48mg	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	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	89% 2.05mg	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	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	61% 2068mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	8.8% 325g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Poi VS Boiled Young Pigeonpeas per 1 lb

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

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

• 1 pound of Poi has 5.2 times more Vitamin B6 and 7.2 times more Vitamin E than Boiled Young Pigeonpeas.
• While 1 lb of Boiled and Drained Young Pigeonpeas contains 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 4.8 times more Vitamin B9, 7 times more Vitamin C and 19.8 times more Vitamin K than Poi.
• 1 pound of Poi have insufficient amounts of Vitamin K
• Both Poi as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Poi vs Boiled Young Pigeonpeas:

• 1 pound of Poi has 1.6 times more Copper than Boiled Young Pigeonpeas.
• While 1 lb of Boiled and Drained Young Pigeonpeas contains 2.6 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 3 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium and 3.7 times more Zinc than Poi.
• Both Poi and Boiled Young Pigeonpeas contain similar levels of Manganese per one pound.
• 1 pound of Poi lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Poi has 1.4 times more Carbohydrate than Boiled Young Pigeonpeas.
• While 1 lb of Boiled and Drained Young Pigeonpeas contains 2.2 times more Omega 3, 21.5 times more Omega 6, 6.4 times more Sugars, 10.5 times more Fiber and 15.7 times more Protein than Poi.
• Both Poi and Boiled Young Pigeonpeas offer comparable quantities of Energy per one pound.
• 1 pound of Poi provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein