Comparing Nutrients in 7 ounces Boiled Broccoli VS Poi

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Poi	1%	1%	98%

Macro Nutrients

	Boiled Broccoli	Poi	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	41.6% 54g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	1.07% 0.77g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	1.35% 0.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Poi	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	41.7% 0.54mg	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	53.6% 214μg	10.4% 41.7μg	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	143% 129mg	8.8% 7.94mg	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	19% 2.88mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Poi	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	32% 0.73mg	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	19% 133mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Poi per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Poi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Poi:

• 7 ounces of Boiled Broccoli have 25.7 times more Vitamin A, 3.1 times more Vitamin B2, 2.1 times more Vitamin B5, 5.1 times more Vitamin B9, 16.2 times more Vitamin C and 141.1 times more Vitamin K than Poi.
• While 7 oz of Poi contain 2.1 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin E than Boiled and Drained Broccoli.
• 7 ounces of Poi have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Broccoli as well as Poi have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Poi:

• 7 ounces of Boiled Broccoli have 2.5 times more Calcium, 1.7 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium, 3.4 times more Sodium, 2 times more Zinc and 1.2 times more Water than Poi.
• While 7 oz of Poi contain 2.7 times more Copper, 1.3 times more Iron and 1.9 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Poi contain similar levels of Magnesium per seven ounces.
• 7 ounces of Poi lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 6.6 times more Omega 3, 8.3 times more Fiber and 6.3 times more Protein than Poi.
• While 7 oz of Poi contain 3.2 times more Energy and 3.8 times more Carbohydrate than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Poi provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Poi provide inadequate amounts of Omega 6 in seven ounces.