Nutrients in 500 calories of Poi

Poi.

cooked

Weight per 500 Calories

Poi

446g

Poi has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

98%

500 kcal ▼

Macro Nutrients

Poi

Energy500 kcal

17.2%

Poi has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.63 g

0.64%

Poi has 0.625 g of Fat per 500 calories, which is 0.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.4%

Poi has 0.12946428571429 g of Saturated Fat per 500 calories, which is 0.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.08 g

5.02%

Poi has 0.080357142857143 g of Omega 3 per 500 calories, which is 5.02% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.05%

Poi has 0.17857142857143 g of Omega 6 per 500 calories, which is 1.05% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Poi has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate122 g

94%

Poi has 121.5625 g of Carbohydrate per 500 calories, which is 94% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.74 g

2.4%

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

Poi has 1.7410714285714 g of Sugars per 500 calories, which is 2.4% 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

4.7%

Poi has 1.7857142857143 g of Fiber per 500 calories, which is 4.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.7 g

3.03%

Poi has 1.6964285714286 g of Protein per 500 calories, which is 3.03% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Poi

Vitamin A13.4 μg

1.5%

RAE, retinol activity equivalents

Poi has 13.392857142857 μg of Vitamin A per 500 calories, which is 1.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.58 mg

48.4%

Thiamine

Poi has 0.58035714285714 mg of Vitamin B1 per 500 calories, which is 48.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.7%

Riboflavin

Poi has 0.17857142857143 mg of Vitamin B2 per 500 calories, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.9 mg

30.7%

Niacin, nicotinic acid, niacinamide

Poi has 4.9107142857143 mg of Vitamin B3 per 500 calories, which is 30.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.3 mg

26%

Pantothenic acid

Poi has 1.3080357142857 mg of Vitamin B5 per 500 calories, which is 26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.2 mg

94%

Pyridoxine

Poi has 1.21875 mg of Vitamin B6 per 500 calories, which is 94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B994 μg

23.4%

Folates and Folic Acid

Poi has 93.75 μg of Vitamin B9 per 500 calories, which is 23.4% 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 500 calories, 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 17.857142857143 mg of Vitamin C per 500 calories, 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E10.3 mg

68.5%

Tocopherols and Tocotrienols

Poi has 10.267857142857 mg of Vitamin E per 500 calories, which is 68.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.46 μg

3.72%

Phytomenadione or phylloquinone

Poi has 4.4642857142857 μg of Vitamin K per 500 calories, which is 3.72% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Poi

Calcium71.4 mg

7.14%

Poi has 71.428571428571 mg of Calcium per 500 calories, which is 7.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.74 mg

82.3%

Poi has 0.74107142857143 mg of Copper per 500 calories, which is 82.3% 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

Iron3.93 mg

49%

Poi has 3.9285714285714 mg of Iron per 500 calories, which is 49% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium107 mg

25.5%

Poi has 107.14285714286 mg of Magnesium per 500 calories, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.65 mg

72%

Poi has 1.6517857142857 mg of Manganese per 500 calories, which is 72% 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

Phosphorus174 mg

25%

Poi has 174.10714285714 mg of Phosphorus per 500 calories, which is 25% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium817 mg

24%

Poi has 816.96428571429 mg of Potassium per 500 calories, which is 24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.13 μg

5.7%

Poi has 3.125 μg of Selenium per 500 calories, which is 5.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium53.6 mg

3.57%

Poi has 53.571428571429 mg of Sodium per 500 calories, which is 3.57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.98 mg

8.93%

Poi has 0.98214285714286 mg of Zinc per 500 calories, which is 8.93% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water320 g

8.64%

Poi has 319.82142857143 g of Water per 500 calories, which is 8.64% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Poi:

500 calories 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 500 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Poi:

500 calories 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 500 calories of Poi:

500 calories of Poi has outstanding amounts of Carbohydrate.
It has some Omega 3, Sugars, Fiber and Protein.
While 500 calories 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 500 calories of Poi

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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