Comparing Nutrients in 7 ounces Poi VS Pokeberry Shoots

Macros Ratio

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

Macro Nutrients

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Energy	7.66% 222kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	NA	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	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	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	1.07% 0.77g	NA	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	2.1% 0.79g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	1.35% 0.75g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	22.3% 0.29mg	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	7.94% 31.8μg	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	8.8% 7.94mg	300% 270mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	34.6% 0.31mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	36% 0.83mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.84% 142g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Poi vs Pokeberry Shoots:

• Poi has 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.
• While Raw Pokeberry Shoots contain 145 times more Vitamin A, 8.3 times more Vitamin B2 and 34 times more Vitamin C than Poi.
• Both Poi and Raw Pokeberry Shoots have similar amounts of Vitamin B3 per 7 oz.
• Both Poi as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Poi vs Pokeberry Shoots:

• Poi has 1.3 times more Magnesium than Raw Pokeberry Shoots.
• While Raw Pokeberry Shoots contain 3.3 times more Calcium, 1.9 times more Iron, 1.3 times more Potassium, 1.3 times more Selenium, 1.9 times more Sodium and 1.3 times more Water than Poi.
• Both Poi and Raw Pokeberry Shoots have similar amounts of Copper, Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Poi has 4.9 times more Energy and 7.4 times more Carbohydrate than Raw Pokeberry Shoots.
• While Raw Pokeberry Shoots contain 4.3 times more Fiber and 6.8 times more Protein than Poi.
• Both Poi as well as Raw Pokeberry Shoots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.