Comparing Nutrients in 300 calories Poi VS Sauteed Green Sweet Peppers

Weight per 300 calories

• Poi: 268g
• Sauteed Green Sweet Peppers: 259g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Poi or Sauteed Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Poi	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	78% 13.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	8.4% 11g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	7.74% 5.6g	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	3.85% 2.8g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.8% 1.07g	12.3% 4.66g	38g per day for Men 19-50 years
Protein	1.8% 1g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Poi	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.89% 8.04μg	4.02% 36.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	9.55% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	5.74% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	39% 0.51mg	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	1.3% 5.17μg	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	509% 458mg	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	24% 3.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.68μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.07% 20.7mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	4.9% 0.044mg	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	9.7% 0.78mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.3mg	4.93% 20.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	6.97% 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	5.54% 38.8mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	10% 347mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	2.14% 32mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	5.2% 192g	5.78% 214g	3700g per day for Men 19-50 years

Poi VS Sauteed Green Sweet Peppers Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Poi or Sauteed Green Sweet Peppers?

Lets compare vitamin content per 300 calories of Poi vs Sauteed Green Sweet Peppers:

• 300 calories of Poi have 3.2 times more Vitamin B1, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 10.9 times more Vitamin B9 and 1.7 times more Vitamin E than Sauteed Green Sweet Peppers.
• While 300 kcal of Sauteed Green Sweet Peppers contain 42.7 times more Vitamin C and 20.6 times more Vitamin K than Poi.
• Both Poi and Sauteed Green Sweet Peppers provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Poi have insufficient amounts of Vitamin K
• 300 calories of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Poi as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Poi vs Sauteed Green Sweet Peppers:

• 300 calories of Poi have 10.1 times more Copper, 3 times more Iron, 3.1 times more Magnesium, 6.2 times more Manganese, 2.7 times more Phosphorus and 1.4 times more Potassium than Sauteed Green Sweet Peppers.
• 300 calories of Sauteed Green Sweet Peppers lack sufficient amounts of Copper, Magnesium and Phosphorus
• Both Poi as well as Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Poi have 6.7 times more Carbohydrate than Sauteed Green Sweet Peppers.
• While 300 kcal of Sauteed Green Sweet Peppers contain 81.7 times more Fat, 52.9 times more Saturated Fat, 41.3 times more Omega 3, 123.8 times more Omega 6, 5.4 times more Sugars and 4.3 times more Fiber than Poi.
• Both Poi and Sauteed Green Sweet Peppers offer comparable quantities of Energy per 300 calories.
• 300 calories of Poi provide inadequate amounts of Omega 3, Omega 6 and Fiber
• Both Poi as well as Sauteed Green Sweet Peppers provide inadequate amounts of Protein in 300 calories.