Comparing Nutrients in 5 ounces Poi VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	Poi	Russet Potatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	0.27% 0.045g	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	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	0.76% 0.55g	1.2% 0.88g	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	0.45% 0.33g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	5.4% 3.03g	56g per day for Men 19-50 years

Vitamins

	Poi	Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	37.6% 0.49mg	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	4.96% 20μg	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	8.98% 8.08mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Russet Potatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	16.2% 0.15mg	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	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	9.68% 0.22mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.74% 102g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Poi VS Russet Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Poi versus 5 oz of Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Poi vs Russet Potatoes:

• 5 ounces of Poi have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B9 and 230 times more Vitamin E than Russet Potatoes.
• While 5 oz of Raw Whole Russet Potatoes contain 1.3 times more Vitamin B6 and 1.4 times more Vitamin C than Poi.
• Both Poi and Russet Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Russet Potatoes have insufficient amounts of Vitamin E
• Both Poi as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Poi vs Russet Potatoes:

• 5 ounces of Poi have 1.6 times more Copper and 2.4 times more Manganese than Russet Potatoes.
• While 5 oz of Raw Whole Russet Potatoes contain 1.4 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Poi.
• Both Poi and Russet Potatoes contain similar levels of Iron and Magnesium per five ounces.
• Both Poi as well as Raw Whole Russet Potatoes lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Poi have 1.4 times more Energy and 1.5 times more Carbohydrate than Russet Potatoes.
• While 5 oz of Raw Whole Russet Potatoes contain 3.3 times more Fiber and 5.6 times more Protein than Poi.
• 5 ounces of Poi provide inadequate amounts of Fiber and Protein
• Both Poi as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.