Comparing Nutrients in 100 grams Poi VS Potatoes

Macros Ratio

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

Macro Nutrients

	Poi	Potatoes	Recommended Dietary Allowance
Energy	3.86% 112kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	0.19% 0.032g	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	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	0.54% 0.39g	1.13% 0.82g	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	0.36% 0.26g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	1.05% 0.4g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	0.68% 0.38g	3.66% 2.05g	56g per day for Men 19-50 years

Vitamins

	Poi	Potatoes	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	23% 0.3mg	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	3.75% 15μg	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	22% 19.7mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Potatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	12.2% 0.11mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	6.65% 0.15mg	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	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	2.14% 79.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Poi VS Potatoes per 100 g

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

Lets compare vitamin content per 100 grams of Poi vs Potatoes:

• 100 grams of Poi have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 230 times more Vitamin E than Potatoes.
• While 100 g of Raw Whole Potatoes contain 4.9 times more Vitamin C than Poi.
• Both Poi and Potatoes provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Potatoes have insufficient amounts of Vitamin E
• Both Poi as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Poi vs Potatoes:

• 100 grams of Poi have 1.5 times more Copper and 2.4 times more Manganese than Potatoes.
• While 100 g of Raw Whole Potatoes contain 1.5 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Poi.
• Both Poi and Potatoes contain similar levels of Iron and Magnesium per 100 grams.
• Both Poi as well as Raw Whole Potatoes lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Poi have 1.5 times more Energy and 1.6 times more Carbohydrate than Potatoes.
• While 100 g of Raw Whole Potatoes contain 5.3 times more Fiber and 5.4 times more Protein than Poi.
• 100 grams of Poi provide inadequate amounts of Fiber and Protein
• Both Poi as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.