Nutrients in 7 ounces of Poi

Poi.

cooked

Macros Ratio

Protein Fat Carbs

98%

7 oz ▼

Macro Nutrients

Poi

Energy222 kcal

7.66%

Poi has 222.26008 kcal of Energy per 7 ounces, which is 7.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Poi has 0.2778251 g of Fat per 7 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.058 g

0.18%

Poi has 0.057549485 g of Saturated Fat per 7 ounces, which is 0.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.036 g

2.23%

Poi has 0.03572037 g of Omega 3 per 7 ounces, which is 2.23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.079 g

0.47%

Poi has 0.0793786 g of Omega 6 per 7 ounces, which is 0.47% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Poi has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate54 g

41.6%

Poi has 54.03698195 g of Carbohydrate per 7 ounces, which is 41.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.77 g

1.07%

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

Poi has 0.77394135 g of Sugars per 7 ounces, which is 1.07% 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

Fiber0.79 g

2.1%

Poi has 0.793786 g of Fiber per 7 ounces, which is 2.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.75 g

1.35%

Poi has 0.7540967 g of Protein per 7 ounces, which is 1.35% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Poi

Vitamin A5.95 μg

0.66%

RAE, retinol activity equivalents

Poi has 5.953395 μg of Vitamin A per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.26 mg

21.5%

Thiamine

Poi has 0.25798045 mg of Vitamin B1 per 7 ounces, which is 21.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg

6.1%

Riboflavin

Poi has 0.0793786 mg of Vitamin B2 per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.2 mg

13.6%

Niacin, nicotinic acid, niacinamide

Poi has 2.1829115 mg of Vitamin B3 per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.58 mg

11.6%

Pantothenic acid

Poi has 0.581448245 mg of Vitamin B5 per 7 ounces, which is 11.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg

41.7%

Pyridoxine

Poi has 0.541758945 mg of Vitamin B6 per 7 ounces, which is 41.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B941.7 μg

10.4%

Folates and Folic Acid

Poi has 41.673765 μg of Vitamin B9 per 7 ounces, which is 10.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C7.94 mg

8.8%

Ascorbic acid

Poi has 7.93786 mg of Vitamin C per 7 ounces, which is 8.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.56 mg

30.4%

Tocopherols and Tocotrienols

Poi has 4.5642695 mg of Vitamin E per 7 ounces, which is 30.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2 μg

1.65%

Phytomenadione or phylloquinone

Poi has 1.984465 μg of Vitamin K per 7 ounces, which is 1.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Poi

Calcium31.8 mg

3.18%

Poi has 31.75144 mg of Calcium per 7 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.33 mg

36.6%

Poi has 0.32942119 mg of Copper per 7 ounces, which is 36.6% 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

Iron1.75 mg

22%

Poi has 1.7463292 mg of Iron per 7 ounces, which is 22% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium47.6 mg

11.3%

Poi has 47.62716 mg of Magnesium per 7 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.73 mg

32%

Poi has 0.73425205 mg of Manganese per 7 ounces, which is 32% 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

Phosphorus77.4 mg

11%

Poi has 77.394135 mg of Phosphorus per 7 ounces, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium363 mg

10.7%

Poi has 363.157095 mg of Potassium per 7 ounces, which is 10.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Poi has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Poi has 23.81358 mg of Sodium per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.44 mg

3.97%

Poi has 0.4365823 mg of Zinc per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water142 g

3.84%

Poi has 142.1670726 g of Water per 7 ounces, which is 3.84% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Poi:

7 ounces of Poi is an excellent source of Vitamin B1, Vitamin B6 and Vitamin E.
It has a good amount of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C.
It also has some Vitamin B2.
While 7 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Poi:

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

Macronutrients in 7 ounces of Poi:

7 ounces of Poi is an excellent source of Carbohydrate.
While 7 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 7 ounces of Poi

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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