Comparing Nutrients in 5 ounces Pokeberry Shoots VS Poi

Macros Ratio

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

Macro Nutrients

	Pokeberry Shoots	Poi	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	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	NA	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	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	4.03% 5.24g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	NA	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	6.34% 2.4g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	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	9.45% 0.11mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	5.67% 22.7μg	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	214% 193mg	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	NA	21.7% 3.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Pokeberry Shoots VS Poi per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Pokeberry Shoots vs Poi:

• 5 ounces of Pokeberry Shoots have 145 times more Vitamin A, 8.3 times more Vitamin B2 and 34 times more Vitamin C than Poi.
• While 5 oz of Poi contain 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.
• Both Pokeberry Shoots and Poi provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 5 ounces of Poi have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Poi have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pokeberry Shoots vs Poi:

• 5 ounces of Pokeberry Shoots have 3.3 times more Calcium, 1.9 times more Iron, 1.3 times more Potassium and 1.3 times more Water than Poi.
• While 5 oz of Poi contain 1.3 times more Magnesium than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Poi contain similar levels of Copper, Manganese and Phosphorus per five ounces.
• 5 ounces of Poi lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Poi lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pokeberry Shoots have 4.3 times more Fiber and 6.8 times more Protein than Poi.
• While 5 oz of Poi contain 4.9 times more Energy and 7.4 times more Carbohydrate than Raw Pokeberry Shoots.
• 5 ounces of Pokeberry Shoots provide inadequate amounts of Energy
• 5 ounces of Poi provide inadequate amounts of Fiber and Protein