Nutrients in 100 grams of Poi

Poi.

cooked

Macros Ratio

Protein Fat Carbs

98%

100 g ▼

Macro Nutrients

Poi

Energy112 kcal

3.86%

Poi has 112 kcal of Energy per 100 grams, which is 3.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.14 g

0.14%

Poi has 0.14 g of Fat per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.029 g

0.091%

Poi has 0.029 g of Saturated Fat per 100 grams, which is 0.091% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.018 g

1.13%

Poi has 0.018 g of Omega 3 per 100 grams, which is 1.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.04 g

0.24%

Poi has 0.04 g of Omega 6 per 100 grams, which is 0.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Poi has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate27.2 g

21%

Poi has 27.23 g of Carbohydrate per 100 grams, which is 21% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.39 g

0.54%

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

Poi has 0.39 g of Sugars per 100 grams, which is 0.54% 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

Fiber0.4 g

1.05%

Poi has 0.4 g of Fiber per 100 grams, which is 1.05% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.38 g

0.68%

Poi has 0.38 g of Protein per 100 grams, which is 0.68% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Poi

Vitamin A3 μg

0.33%

RAE, retinol activity equivalents

Poi has 3 μg of Vitamin A per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11%

Thiamine

Poi has 0.13 mg of Vitamin B1 per 100 grams, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.04 mg

3.08%

Riboflavin

Poi has 0.04 mg of Vitamin B2 per 100 grams, which is 3.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg

6.88%

Niacin, nicotinic acid, niacinamide

Poi has 1.1 mg of Vitamin B3 per 100 grams, which is 6.88% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.29 mg

5.86%

Pantothenic acid

Poi has 0.293 mg of Vitamin B5 per 100 grams, which is 5.86% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

21%

Pyridoxine

Poi has 0.273 mg of Vitamin B6 per 100 grams, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B921 μg

5.25%

Folates and Folic Acid

Poi has 21 μg of Vitamin B9 per 100 grams, which is 5.25% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4 mg

4.44%

Ascorbic acid

Poi has 4 mg of Vitamin C per 100 grams, which is 4.44% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.3 mg

15.3%

Tocopherols and Tocotrienols

Poi has 2.3 mg of Vitamin E per 100 grams, which is 15.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1 μg

0.83%

Phytomenadione or phylloquinone

Poi has 1 μg of Vitamin K per 100 grams, which is 0.83% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Poi

Calcium16 mg

1.6%

Poi has 16 mg of Calcium per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

18.4%

Poi has 0.166 mg of Copper per 100 grams, which is 18.4% 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

Iron0.88 mg

11%

Poi has 0.88 mg of Iron per 100 grams, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium24 mg

5.7%

Poi has 24 mg of Magnesium per 100 grams, which is 5.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.37 mg

16%

Poi has 0.37 mg of Manganese per 100 grams, which is 16% 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

Phosphorus39 mg

5.57%

Poi has 39 mg of Phosphorus per 100 grams, which is 5.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium183 mg

5.4%

Poi has 183 mg of Potassium per 100 grams, which is 5.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.7 μg

1.27%

Poi has 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.8%

Poi has 12 mg of Sodium per 100 grams, which is 0.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.22 mg

Poi has 0.22 mg of Zinc per 100 grams, which is 2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water71.6 g

1.94%

Poi has 71.64 g of Water per 100 grams, which is 1.94% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Poi:

100 grams of Poi is an excellent source of Vitamin B6.
It has a good amount of Vitamin B1 and Vitamin E.
It also has some Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C.
While 100 grams of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 grams of Poi:

100 grams of Poi has a good amount of Copper, Iron and Manganese.
It has some Magnesium, Phosphorus and Potassium.
The product has trace amounts of Calcium, Selenium, Sodium and Zinc.

Macronutrients in 100 grams of Poi:

100 grams of Poi is an excellent source of Carbohydrate.
While 100 grams of product has trace amounts of Omega 3 and Fiber, it has no Fat, Saturated Fat, Omega 6, Sugars and Protein.

Compare Poi with:

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Food Info

Nutrients in 100 grams of Poi

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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