Nutrients in 1 pound of Poi

Poi.

cooked

Macros Ratio

Protein Fat Carbs

98%

1 lb ▼

Macro Nutrients

Poi

Energy508 kcal

17.5%

Poi has 508.02304 kcal of Energy per 1 pound, which is 17.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.64 g

0.65%

Poi has 0.6350288 g of Fat per 1 pound, which is 0.65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.41%

Poi has 0.13154168 g of Saturated Fat per 1 pound, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.082 g

5.1%

Poi has 0.08164656 g of Omega 3 per 1 pound, which is 5.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.07%

Poi has 0.1814368 g of Omega 6 per 1 pound, which is 1.07% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Poi has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate124 g

95%

Poi has 123.5131016 g of Carbohydrate per 1 pound, which is 95% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.77 g

2.44%

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

Poi has 1.7690088 g of Sugars per 1 pound, which is 2.44% 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

Fiber1.8 g

4.77%

Poi has 1.814368 g of Fiber per 1 pound, which is 4.77% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.72 g

3.08%

Poi has 1.7236496 g of Protein per 1 pound, which is 3.08% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Poi

Vitamin A13.6 μg

1.5%

RAE, retinol activity equivalents

Poi has 13.60776 μg of Vitamin A per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.59 mg

49%

Thiamine

Poi has 0.5896696 mg of Vitamin B1 per 1 pound, which is 49% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

14%

Riboflavin

Poi has 0.1814368 mg of Vitamin B2 per 1 pound, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35 mg

31%

Niacin, nicotinic acid, niacinamide

Poi has 4.989512 mg of Vitamin B3 per 1 pound, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.33 mg

26.6%

Pantothenic acid

Poi has 1.32902456 mg of Vitamin B5 per 1 pound, which is 26.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.24 mg

95%

Pyridoxine

Poi has 1.23830616 mg of Vitamin B6 per 1 pound, which is 95% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B995 μg

24%

Folates and Folic Acid

Poi has 95.25432 μg of Vitamin B9 per 1 pound, which is 24% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18 mg

20%

Ascorbic acid

Poi has 18.14368 mg of Vitamin C per 1 pound, which is 20% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E10.4 mg

69.6%

Tocopherols and Tocotrienols

Poi has 10.432616 mg of Vitamin E per 1 pound, which is 69.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.54 μg

3.78%

Phytomenadione or phylloquinone

Poi has 4.53592 μg of Vitamin K per 1 pound, which is 3.78% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Poi

Calcium72.6 mg

7.26%

Poi has 72.57472 mg of Calcium per 1 pound, which is 7.26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.75 mg

83.7%

Poi has 0.75296272 mg of Copper per 1 pound, which is 83.7% 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

Iron4 mg

50%

Poi has 3.9916096 mg of Iron per 1 pound, which is 50% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium109 mg

26%

Poi has 108.86208 mg of Magnesium per 1 pound, which is 26% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.68 mg

73%

Poi has 1.6782904 mg of Manganese per 1 pound, which is 73% 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

Phosphorus177 mg

25.3%

Poi has 176.90088 mg of Phosphorus per 1 pound, which is 25.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium830 mg

24.4%

Poi has 830.07336 mg of Potassium per 1 pound, which is 24.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Poi has 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium54.4 mg

3.63%

Poi has 54.43104 mg of Sodium per 1 pound, which is 3.63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1 mg

9.07%

Poi has 0.9979024 mg of Zinc per 1 pound, which is 9.07% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water325 g

8.8%

Poi has 324.9533088 g of Water per 1 pound, which is 8.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Poi:

1 pound of Poi has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B2.
This vegetable has some Vitamin K.
While 1 pound of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Poi:

1 pound of Poi has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Calcium and Zinc.
This vegetable has some Selenium and Sodium.

Macronutrients in 1 pound of Poi:

1 pound of Poi has outstanding amounts of Carbohydrate.
It has some Omega 3, Sugars, Fiber and Protein.
While 1 pound of product has trace amounts of Omega 6, 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 1 pound of Poi

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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