Comparing Nutrients in 7 ounces Potatoes VS Poi

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Poi	1%	1%	98%

Macro Nutrients

	Potatoes	Poi	Recommended Dietary Allowance
Energy	5.27% 153kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	26.7% 34.7g	41.6% 54g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	0.71% 0.52g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	7.26% 4.07g	1.35% 0.75g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Poi	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	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	7.44% 29.8μg	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	43.4% 39mg	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	0.13% 0.02mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Poi	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	20% 1.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	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	16% 113mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	25% 843mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.25% 157g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Poi per 7 oz

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

Lets compare vitamin content per 7 ounces of Potatoes vs Poi:

• 7 ounces of Potatoes have 4.9 times more Vitamin C than Poi.
• While 7 oz of Poi contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B9 and 230 times more Vitamin E than Raw Whole Potatoes.
• Both Potatoes and Poi provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Potatoes have insufficient amounts of Vitamin E
• Both Raw Whole Potatoes as well as Poi have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Potatoes vs Poi:

• 7 ounces of Potatoes have 1.5 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Poi.
• While 7 oz of Poi contain 1.5 times more Copper and 2.4 times more Manganese than Raw Whole Potatoes.
• Both Potatoes and Poi contain similar levels of Iron and Magnesium per seven ounces.
• Both Raw Whole Potatoes as well as Poi lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potatoes have 5.3 times more Fiber and 5.4 times more Protein than Poi.
• While 7 oz of Poi contain 1.5 times more Energy and 1.6 times more Carbohydrate than Raw Whole Potatoes.
• 7 ounces of Poi provide inadequate amounts of Fiber and Protein
• Both Raw Whole Potatoes as well as Poi provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.