Comparing Nutrients in 100 grams 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	0.79% 23kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.85% 3.7g	21% 27.2g	130g per day for Men 19-50 years
Sugars	NA	0.54% 0.39g	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	4.47% 1.7g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	0.68% 0.38g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Poi	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	6.88% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.98% 0.049mg	5.86% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	21% 0.27mg	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	4% 16μg	5.25% 21μg	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	151% 136mg	4.44% 4mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Poi	Recommended Dietary Allowance
Calcium	5.3% 53mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	18.4% 0.17mg	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	21.3% 1.7mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	16% 0.37mg	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	6.3% 44mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	5.4% 183mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.48% 92g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS Poi per 100 g

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

Lets compare vitamin content per 100 grams of Pokeberry Shoots vs Poi:

• 100 grams of Pokeberry Shoots have 145 times more Vitamin A, 8.3 times more Vitamin B2 and 34 times more Vitamin C than Poi.
• While 100 g 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 100 grams.
• 100 grams of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Pokeberry Shoots vs Poi:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Poi lack sufficient amounts of Calcium
• Both Raw Pokeberry Shoots as well as Poi lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pokeberry Shoots have 4.3 times more Fiber and 6.8 times more Protein than Poi.
• While 100 g of Poi contain 4.9 times more Energy and 7.4 times more Carbohydrate than Raw Pokeberry Shoots.
• 100 grams of Pokeberry Shoots provide inadequate amounts of Energy
• 100 grams of Poi provide inadequate amounts of Fiber and Protein