Comparing Nutrients in 7 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	1.57% 45.6kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.65% 7.34g	41.6% 54g	130g per day for Men 19-50 years
Sugars	NA	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	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	8.88% 3.37g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	1.35% 0.75g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Poi	Recommended Dietary Allowance
Vitamin A	96% 863μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	7.94% 31.8μg	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	300% 270mg	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	NA	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Poi	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	36.6% 0.33mg	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	42% 3.37mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	12.5% 87.3mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS Poi per 7 oz

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

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

• 7 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 7 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 seven ounces.
• 7 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Pokeberry Shoots vs Poi:

• 7 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 7 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 seven ounces.
• 7 ounces of Poi lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Poi lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pokeberry Shoots have 4.3 times more Fiber and 6.8 times more Protein than Poi.
• While 7 oz of Poi contain 4.9 times more Energy and 7.4 times more Carbohydrate than Raw Pokeberry Shoots.
• 7 ounces of Pokeberry Shoots provide inadequate amounts of Energy
• 7 ounces of Poi provide inadequate amounts of Fiber and Protein