Nutrients in 5 ounces of Poi

Poi.

cooked

Macros Ratio

Protein Fat Carbs

98%

5 oz ▼

Macro Nutrients

Poi

Energy159 kcal

5.47%

Poi has 158.7572 kcal of Energy per 5 ounces, which is 5.47% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.2 g

0.2%

Poi has 0.1984465 g of Fat per 5 ounces, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.041 g

0.13%

Poi has 0.041106775 g of Saturated Fat per 5 ounces, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.026 g

1.6%

Poi has 0.02551455 g of Omega 3 per 5 ounces, which is 1.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.057 g

0.33%

Poi has 0.056699 g of Omega 6 per 5 ounces, which is 0.33% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Poi has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate38.6 g

29.7%

Poi has 38.59784425 g of Carbohydrate per 5 ounces, which is 29.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.55 g

0.76%

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

Poi has 0.55281525 g of Sugars per 5 ounces, which is 0.76% 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

Fiber0.57 g

1.5%

Poi has 0.56699 g of Fiber per 5 ounces, which is 1.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.54 g

0.96%

Poi has 0.5386405 g of Protein per 5 ounces, which is 0.96% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Poi

Vitamin A4.25 μg

0.47%

RAE, retinol activity equivalents

Poi has 4.252425 μg of Vitamin A per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15.4%

Thiamine

Poi has 0.18427175 mg of Vitamin B1 per 5 ounces, which is 15.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.057 mg

4.36%

Riboflavin

Poi has 0.056699 mg of Vitamin B2 per 5 ounces, which is 4.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.56 mg

9.75%

Niacin, nicotinic acid, niacinamide

Poi has 1.5592225 mg of Vitamin B3 per 5 ounces, which is 9.75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.42 mg

8.3%

Pantothenic acid

Poi has 0.415320175 mg of Vitamin B5 per 5 ounces, which is 8.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg

29.8%

Pyridoxine

Poi has 0.386970675 mg of Vitamin B6 per 5 ounces, which is 29.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B929.8 μg

7.44%

Folates and Folic Acid

Poi has 29.766975 μg of Vitamin B9 per 5 ounces, which is 7.44% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.67 mg

6.3%

Ascorbic acid

Poi has 5.6699 mg of Vitamin C per 5 ounces, which is 6.3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.26 mg

21.7%

Tocopherols and Tocotrienols

Poi has 3.2601925 mg of Vitamin E per 5 ounces, which is 21.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.4 μg

1.2%

Phytomenadione or phylloquinone

Poi has 1.417475 μg of Vitamin K per 5 ounces, which is 1.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Poi

Calcium22.7 mg

2.27%

Poi has 22.6796 mg of Calcium per 5 ounces, which is 2.27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26%

Poi has 0.23530085 mg of Copper per 5 ounces, which is 26% 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

Iron1.25 mg

15.6%

Poi has 1.247378 mg of Iron per 5 ounces, which is 15.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium34 mg

8.1%

Poi has 34.0194 mg of Magnesium per 5 ounces, which is 8.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.52 mg

23%

Poi has 0.52446575 mg of Manganese per 5 ounces, which is 23% 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

Phosphorus55.3 mg

7.9%

Poi has 55.281525 mg of Phosphorus per 5 ounces, which is 7.9% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium259 mg

7.63%

Poi has 259.397925 mg of Potassium per 5 ounces, which is 7.63% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Poi has 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium17 mg

1.13%

Poi has 17.0097 mg of Sodium per 5 ounces, which is 1.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.31 mg

2.83%

Poi has 0.3118445 mg of Zinc per 5 ounces, which is 2.83% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water102 g

2.74%

Poi has 101.547909 g of Water per 5 ounces, which is 2.74% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Poi:

5 ounces of Poi is an excellent source of Vitamin B6 and Vitamin E.
It has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It also has some Vitamin B2 and Vitamin C.
While 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Poi:

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

Macronutrients in 5 ounces of Poi:

5 ounces of Poi is an excellent source of Carbohydrate.
While 5 ounces of product has trace amounts of Omega 3, Sugars, Fiber and Protein, it has no Fat, Saturated Fat and Omega 6.

Compare Poi with:

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Food Info

Nutrients in 5 ounces of Poi

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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