Comparing Nutrients in 5 ounces Poi VS 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	5.47% 159kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.7% 38.6g	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	0.76% 0.55g	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	1.5% 0.57g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	16% 0.21mg	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	7.44% 29.8μg	5.67% 22.7μg	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	6.3% 5.67mg	214% 193mg	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	21.7% 3.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	24.7% 0.22mg	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	15.6% 1.25mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	25.8% 0.59mg	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	7.9% 55.3mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.74% 102g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Poi vs Pokeberry Shoots:

• Poi has 1.6 times more Vitamin B1, 6 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Pokeberry Shoots.
• While Raw Pokeberry Shoots contain 145 times more Vitamin A, 8.3 times more Vitamin B2 and 34 times more Vitamin C than Poi.
• Both Poi and Raw Pokeberry Shoots have similar amounts of Vitamin B3 per 5 oz.
• Both Poi as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Poi vs Pokeberry Shoots:

• Poi has 1.3 times more Magnesium than Raw Pokeberry Shoots.
• While Raw Pokeberry Shoots contain 3.3 times more Calcium, 1.9 times more Iron, 1.3 times more Potassium, 1.3 times more Selenium, 1.9 times more Sodium and 1.3 times more Water than Poi.
• Both Poi and Raw Pokeberry Shoots have similar amounts of Copper, Manganese, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Poi has 4.9 times more Energy and 7.4 times more Carbohydrate than Raw Pokeberry Shoots.
• While Raw Pokeberry Shoots contain 4.3 times more Fiber and 6.8 times more Protein than Poi.
• Both Poi as well as Raw Pokeberry Shoots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.