Comparing Nutrients in 5 ounces Almonds VS Poi

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Poi	1%	1%	98%

Macro Nutrients

	Almonds	Poi	Recommended Dietary Allowance
Energy	28.3% 821kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.76% 0.55g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	53.5% 30g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Almonds	Poi	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	7.44% 29.8μg	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	0% 0mg	6.3% 5.67mg	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	242% 36.3mg	21.7% 3.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Poi	Recommended Dietary Allowance
Calcium	38% 381mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	26% 0.24mg	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	65.7% 5.26mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	23% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.74% 102g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Poi:

• Almonds have 1.6 times more Vitamin B1, 28.5 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 11.1 times more Vitamin E than Poi.
• While Poi contains 2 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Poi have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Poi:

• Almonds have 16.8 times more Calcium, 6.2 times more Copper, 4.2 times more Iron, 11.3 times more Magnesium, 5.9 times more Manganese, 12.3 times more Phosphorus, 4 times more Potassium, 5.9 times more Selenium and 14.2 times more Zinc than Poi.
• While Poi contains 16.2 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 5.2 times more Energy, 356.6 times more Fat, 131.1 times more Saturated Fat, 308.1 times more Omega 6, 11.2 times more Sugars, 31.3 times more Fiber and 55.7 times more Protein than Poi.
• While Poi contains 6 times more Omega 3 and 1.3 times more Carbohydrate than Almonds.
• Both Almonds as well as Poi have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.