Nutrients in 14 ounces of Poi

Poi.

cooked

Macros Ratio

Protein Fat Carbs

98%

14 oz ▼

Macro Nutrients

Poi

Energy445 kcal

15.3%

Poi has 444.52016 kcal of Energy per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.56 g

0.57%

Poi has 0.5556502 g of Fat per 14 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.36%

Poi has 0.11509897 g of Saturated Fat per 14 ounces, which is 0.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.071 g

4.47%

Poi has 0.07144074 g of Omega 3 per 14 ounces, which is 4.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.93%

Poi has 0.1587572 g of Omega 6 per 14 ounces, which is 0.93% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Poi has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate108 g

83%

Poi has 108.0739639 g of Carbohydrate per 14 ounces, which is 83% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.55 g

2.14%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Poi has 1.5478827 g of Sugars per 14 ounces, which is 2.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber1.6 g

4.18%

Poi has 1.587572 g of Fiber per 14 ounces, which is 4.18% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.5 g

2.7%

Poi has 1.5081934 g of Protein per 14 ounces, which is 2.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Poi

Vitamin A12 μg

1.32%

RAE, retinol activity equivalents

Poi has 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg

43%

Thiamine

Poi has 0.5159609 mg of Vitamin B1 per 14 ounces, which is 43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.2%

Riboflavin

Poi has 0.1587572 mg of Vitamin B2 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.37 mg

27.3%

Niacin, nicotinic acid, niacinamide

Poi has 4.365823 mg of Vitamin B3 per 14 ounces, which is 27.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.16 mg

23.3%

Pantothenic acid

Poi has 1.16289649 mg of Vitamin B5 per 14 ounces, which is 23.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.1 mg

83.3%

Pyridoxine

Poi has 1.08351789 mg of Vitamin B6 per 14 ounces, which is 83.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B983.3 μg

21%

Folates and Folic Acid

Poi has 83.34753 μg of Vitamin B9 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Poi has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C16 mg

17.6%

Ascorbic acid

Poi has 15.87572 mg of Vitamin C per 14 ounces, which is 17.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Poi has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E9.13 mg

61%

Tocopherols and Tocotrienols

Poi has 9.128539 mg of Vitamin E per 14 ounces, which is 61% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.97 μg

3.3%

Phytomenadione or phylloquinone

Poi has 3.96893 μg of Vitamin K per 14 ounces, which is 3.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Poi

Calcium63.5 mg

6.35%

Poi has 63.50288 mg of Calcium per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.66 mg

73.2%

Poi has 0.65884238 mg of Copper per 14 ounces, which is 73.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.5 mg

43.7%

Poi has 3.4926584 mg of Iron per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium95 mg

22.7%

Poi has 95.25432 mg of Magnesium per 14 ounces, which is 22.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.47 mg

64%

Poi has 1.4685041 mg of Manganese per 14 ounces, which is 64% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus155 mg

22%

Poi has 154.78827 mg of Phosphorus per 14 ounces, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium726 mg

21.4%

Poi has 726.31419 mg of Potassium per 14 ounces, which is 21.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Poi has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium47.6 mg

3.18%

Poi has 47.62716 mg of Sodium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.87 mg

7.94%

Poi has 0.8731646 mg of Zinc per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water284 g

7.7%

Poi has 284.3341452 g of Water per 14 ounces, which is 7.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Poi:

14 ounces of Poi has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B2 and Vitamin C.
This vegetable has some Vitamin K.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Poi:

14 ounces of Poi is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Zinc.
It also has some Calcium, Selenium and Sodium.

Macronutrients in 14 ounces of Poi:

14 ounces of Poi has outstanding amounts of Carbohydrate.
It has some Omega 3, Fiber and Protein.
While 14 ounces of product has trace amounts of Omega 6 and Sugars, it has no Fat and Saturated Fat.

Compare Poi with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Poi

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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