Comparing Nutrients in 1 pound Pokeberry Shoots VS Poi

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Poi	1%	1%	98%

Macro Nutrients

	Pokeberry Shoots	Poi	Recommended Dietary Allowance
Energy	3.6% 104kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	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	13% 16.8g	95% 124g	130g per day for Men 19-50 years
Sugars	NA	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	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	20.3% 7.7g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	21% 11.8g	3.08% 1.72g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Poi	Recommended Dietary Allowance
Vitamin A	219% 1973μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	18% 72.6μg	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	685% 617mg	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	NA	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Poi	Recommended Dietary Allowance
Calcium	24% 240mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	83.7% 0.75mg	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	96% 7.7mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	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	28.5% 200mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.8% 325g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS Poi per 1 lb

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

Lets compare vitamin content per 1 pound of Pokeberry Shoots vs Poi:

• 1 pound of Pokeberry Shoots has 145 times more Vitamin A, 8.3 times more Vitamin B2 and 34 times more Vitamin C than Poi.
• While 1 lb of Poi contains 1.6 times more Vitamin B1, 6 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Poi provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 1 pound of Poi have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Poi have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pokeberry Shoots vs Poi:

• 1 pound of Pokeberry Shoots has 3.3 times more Calcium, 1.9 times more Iron, 1.3 times more Potassium and 1.3 times more Water than Poi.
• While 1 lb of Poi contains 1.3 times more Magnesium than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Poi contain similar levels of Copper, Manganese and Phosphorus per one pound.
• 1 pound of Poi lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Poi lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pokeberry Shoots has 4.3 times more Fiber and 6.8 times more Protein than Poi.
• While 1 lb of Poi contains 4.9 times more Energy and 7.4 times more Carbohydrate than Raw Pokeberry Shoots.
• 1 pound of Pokeberry Shoots provide inadequate amounts of Energy
• 1 pound of Poi provide inadequate amounts of Fiber and Protein