Comparing Nutrients in 7 ounces Poi VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Poi	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	9.86% 3.16g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	60% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	6.44% 8.37g	130g per day for Men 19-50 years
Sugars	1.07% 0.77g	5.94% 4.3g	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	2.96% 2.14g	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	% 2.16g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.35% 0.75g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Poi	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	30% 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	10.4% 41.7μg	0.99% 3.97μg	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	8.8% 7.94mg	390% 351mg	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	30.4% 4.56mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	35.2% 42.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	3.75% 0.034mg	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	22% 1.75mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	5.35% 0.12mg	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	11% 77.4mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.84% 142g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Poi VS Sauteed Green Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Poi versus 7 oz of Sauteed Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Poi vs Sauteed Green Sweet Peppers:

• 7 ounces of Poi have 3.1 times more Vitamin B1, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 10.5 times more Vitamin B9 and 1.6 times more Vitamin E than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 44.3 times more Vitamin C and 21.3 times more Vitamin K than Poi.
• Both Poi and Sauteed Green Sweet Peppers provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Poi have insufficient amounts of Vitamin K
• 7 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• Both Poi as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Poi vs Sauteed Green Sweet Peppers:

• 7 ounces of Poi have 9.8 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 6 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Potassium and 3.7 times more Zinc than Sauteed Green Sweet Peppers.
• 7 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Copper, Magnesium and Zinc
• Both Poi as well as Sauteed Green Sweet Peppers lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Poi have 6.5 times more Carbohydrate than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 84.6 times more Fat, 54.8 times more Saturated Fat, 42.8 times more Omega 3, 128.3 times more Omega 6, 5.6 times more Sugars and 4.5 times more Fiber than Poi.
• Both Poi and Sauteed Green Sweet Peppers offer comparable quantities of Energy per seven ounces.
• 7 ounces of Poi provide inadequate amounts of Omega 3, Omega 6 and Fiber
• Both Poi as well as Sauteed Green Sweet Peppers provide inadequate amounts of Protein in seven ounces.