Comparing Nutrients in 5 ounces Boiled Pokeberry Shoots VS Poi

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Poi	1%	1%	98%

Macro Nutrients

	Boiled Pokeberry Shoots	Poi	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	3.4% 4.4g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	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	5.6% 2.13g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Poi	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	29.8% 0.39mg	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	3.2% 12.8μg	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	129% 116mg	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	8.03% 1.2mg	21.7% 3.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Poi	Recommended Dietary Allowance
Calcium	7.5% 75mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	21.3% 1.7mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	23% 0.52mg	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	6.7% 46.8mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.74% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots VS Poi per 5 oz

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

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

• 5 ounces of Boiled Pokeberry Shoots have 145 times more Vitamin A, 6.3 times more Vitamin B2, 20.5 times more Vitamin C and 108 times more Vitamin K than Poi.
• While 5 oz of Poi contain 1.9 times more Vitamin B1, 7.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.7 times more Vitamin E than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Poi provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• 5 ounces of Poi have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Pokeberry Shoots as well as Poi have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Pokeberry Shoots vs Poi:

• 5 ounces of Boiled Pokeberry Shoots have 3.3 times more Calcium, 1.4 times more Iron and 1.3 times more Water than Poi.
• While 5 oz of Poi contain 1.3 times more Copper and 1.7 times more Magnesium than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Poi contain similar levels of Manganese, Phosphorus and Potassium per five ounces.
• 5 ounces of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• 5 ounces of Poi lack sufficient amounts of Calcium
• Both Boiled and Drained Pokeberry Shoots as well as Poi lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Pokeberry Shoots have 4.1 times more Sugars, 3.8 times more Fiber and 6.1 times more Protein than Poi.
• While 5 oz of Poi contain 5.6 times more Energy and 8.8 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• 5 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• 5 ounces of Poi provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Pokeberry Shoots as well as Poi provide inadequate amounts of Omega 3 and Omega 6 in five ounces.