Lets compare vitamin content per 7 ounces of Poi vs Navel Oranges:
Poi has 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 3.5 times more Vitamin B6 and 15.3 times more Vitamin E than Raw Navel Oranges.
While Raw Navel Oranges contain 4 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 14.8 times more Vitamin C than Poi.
Both Poi and Raw Navel Oranges have similar amounts of Vitamin B5 per 7 oz.
Both Poi as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Poi vs Navel Oranges:
Poi has 4.3 times more Copper, 6.8 times more Iron, 2.2 times more Magnesium, 12.8 times more Manganese, 1.7 times more Phosphorus, more Selenium and 2.8 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.7 times more Calcium than Poi.
Both Poi and Raw Navel Oranges have similar amounts of Potassium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Poi has 2.3 times more Energy, 2 times more Omega 3 and 2.2 times more Carbohydrate than Raw Navel Oranges.
While Raw Navel Oranges contain 21.8 times more Sugars, 5.5 times more Fiber and 2.4 times more Protein than Poi.
Both Poi as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.