Comparing Nutrients in 300 calories Poi VS Oranges

Weight per 300 calories

• Poi: 268g
• Oranges: 638g

Poi has 2.4 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Poi or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Oranges	7%	2%	91%

Macro Nutrients

	Poi	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	82.3% 59.7g	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	2.8% 1.07g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	1.8% 1g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Poi	Oranges	Recommended Dietary Allowance
Vitamin A	0.89% 8.04μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	29.5% 0.38mg	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	14% 56.3μg	48% 191μg	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	12% 10.7mg	377% 340mg	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	41% 6.16mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Oranges	Recommended Dietary Allowance
Calcium	4.3% 43mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	32% 0.29mg	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	29.5% 2.36mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.3mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	6.94% 0.16mg	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	15% 104mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.14% 32mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	5.2% 192g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Poi vs Oranges:

• Poi has 1.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 5.4 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 8.7 times more Vitamin A, 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B5, 3.4 times more Vitamin B9 and 31.7 times more Vitamin C than Poi.
• Both Poi as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Poi vs Oranges:

• Poi has 1.5 times more Copper, 3.7 times more Iron, 6.2 times more Manganese and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6 times more Calcium, 2.4 times more Potassium, 1.7 times more Selenium and 2.9 times more Water than Poi.
• Both Poi and Raw Oranges have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 57.1 times more Sugars, 14.3 times more Fiber and 5.9 times more Protein than Poi.
• Both Poi and Raw Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Poi as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.