Comparing Nutrients in 100 grams Poi VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Poi	Young Pigeonpeas	Recommended Dietary Allowance
Energy	3.86% 112kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	4.9% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	18.4% 24g	130g per day for Men 19-50 years
Sugars	0.54% 0.39g	4.14% 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	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	1.05% 0.4g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	0.68% 0.38g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Poi	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.23% 0.068mg	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	5.25% 21μg	43.3% 173μg	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	4.44% 4mg	43.3% 39mg	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	15.3% 2.3mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	15% 0.13mg	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	11% 0.88mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	25% 0.57mg	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	5.57% 39mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Poi VS Young Pigeonpeas per 100 g

Compare the macro and micronutrient content in 100 g of Poi versus 100 g of Young Pigeonpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Poi vs Young Pigeonpeas:

• 100 grams of Poi have 4 times more Vitamin B6 and 5.9 times more Vitamin E than Young Pigeonpeas.
• While 100 g of Raw Young Pigeonpeas contain 3.1 times more Vitamin B1, 4.3 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 8.2 times more Vitamin B9, 9.8 times more Vitamin C and 24 times more Vitamin K than Poi.
• 100 grams of Poi have insufficient amounts of Vitamin K
• Both Poi as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Poi vs Young Pigeonpeas:

• 100 grams of Poi have 1.2 times more Copper than Young Pigeonpeas.
• While 100 g of Raw Young Pigeonpeas contain 2.6 times more Calcium, 1.8 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 3 times more Potassium, 2.1 times more Selenium and 4.7 times more Zinc than Poi.
• 100 grams of Poi lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Young Pigeonpeas contain 2.1 times more Omega 3, 20.9 times more Omega 6, 7.7 times more Sugars, 12.8 times more Fiber and 18.9 times more Protein than Poi.
• Both Poi and Young Pigeonpeas offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Poi provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein