Comparing Nutrients in 500 calories Poi VS Pokeberry Shoots

Weight per 500 calories

• Poi: 446g
• Pokeberry Shoots: 2174g

Poi has 4.9 times more energy per 100g than Pokeberry Shoots. It has average energy density when compared to other foods. Raw Pokeberry Shoots having very low energy density.

Which food has more nutrients per 500 calories - Poi or Pokeberry Shoots?

Macros Ratio

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

Macro Nutrients

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.63g	8.96% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	5.02% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	62% 80.4g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	NA	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	4.7% 1.8g	97% 37g	38g per day for Men 19-50 years
Protein	3.03% 1.7g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	1.5% 13.4μg	1051% 9457μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	552% 7.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	244% 3.17mg	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	23.4% 94μg	87% 348μg	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	3285% 2957mg	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	68.5% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.72% 4.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	82.3% 0.74mg	379% 3.4mg	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	49% 3.93mg	462% 37mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	72% 1.65mg	395% 9.1mg	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% 174mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	24% 817mg	155% 5261mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	8.93% 0.98mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	8.64% 320g	54% 1991g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Poi vs Pokeberry Shoots:

• Poi has 1.2 times more Vitamin B5 than Raw Pokeberry Shoots.
• While Raw Pokeberry Shoots contain 706.1 times more Vitamin A, 3 times more Vitamin B1, 40.2 times more Vitamin B2, 5.3 times more Vitamin B3, 2.6 times more Vitamin B6, 3.7 times more Vitamin B9 and 165.6 times more Vitamin C than Poi.
• Both Poi as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Poi vs Pokeberry Shoots:

• Raw Pokeberry Shoots contain 16.1 times more Calcium, 4.6 times more Copper, 9.4 times more Iron, 3.7 times more Magnesium, 5.5 times more Manganese, 5.5 times more Phosphorus, 6.4 times more Potassium, 6.3 times more Selenium, 9.3 times more Sodium, 5.3 times more Zinc and 6.2 times more Water than Poi.

Comparison of macro-nutrients per 500 calories:

• Poi has 1.5 times more Carbohydrate than Raw Pokeberry Shoots.
• While Raw Pokeberry Shoots contain 13.9 times more Fat, 20.7 times more Fiber and 33.3 times more Protein than Poi.
• Both Poi and Raw Pokeberry Shoots have similar amounts of Energy per 500 kcal.
• Both Poi as well as Raw Pokeberry Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.