Comparing Nutrients in 300 calories Poi VS Potatoes

Weight per 300 calories

• Poi: 268g
• Potatoes: 390g

Poi has 1.5 times more energy per 100g than Potatoes. It has average energy density when compared to other foods. Raw Whole Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Poi or Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Potatoes	10%	1%	89%

Macro Nutrients

	Poi	Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	52.4% 68g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	4.4% 3.2g	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	1.4% 1g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.66g	g per day for Men 19-50 years
Fiber	2.8% 1.07g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	1.8% 1g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Poi	Potatoes	Recommended Dietary Allowance
Vitamin A	0.89% 8.04μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	89.3% 1.16mg	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	14.6% 58.4μg	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	85.3% 76.8mg	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	0.26% 0.039mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.68μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Potatoes	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	47.6% 0.43mg	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	39.4% 3.16mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.3mg	21.3% 89.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	26% 0.6mg	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	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	2.14% 32mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	5.2% 192g	8.35% 309g	3700g per day for Men 19-50 years

Poi VS Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Poi or Potatoes?

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

• 300 calories of Poi have 158.1 times more Vitamin E than Potatoes.
• While 300 kcal of Raw Whole Potatoes contain 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 7.2 times more Vitamin C and 2.9 times more Vitamin K than Poi.
• Both Poi and Potatoes provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Poi have insufficient amounts of Vitamin K
• 300 calories of Potatoes have insufficient amounts of Vitamin E
• Both Poi as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Poi vs Potatoes:

• 300 calories of Poi have 1.7 times more Manganese than Potatoes.
• While 300 kcal of Raw Whole Potatoes contain 1.3 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 3.4 times more Potassium, 2 times more Zinc and 1.6 times more Water than Poi.
• Both Poi and Potatoes contain similar levels of Copper per 300 calories.
• 300 calories of Poi lack sufficient amounts of Zinc
• Both Poi as well as Raw Whole Potatoes lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Whole Potatoes contain 7.6 times more Fiber and 7.8 times more Protein than Poi.
• Both Poi and Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Poi provide inadequate amounts of Fiber and Protein
• Both Poi as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.