Nutrients in 1 kilogram of Poi

Poi.

cooked

Macros Ratio

Protein Fat Carbs

98%

1 kg ▼

Macro Nutrients

Poi

Energy1120 kcal

38.6%

Poi has 1120 kcal of Energy per 1 kilogram, which is 38.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.4 g

1.44%

Poi has 1.4 g of Fat per 1 kilogram, which is 1.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.91%

Poi has 0.29 g of Saturated Fat per 1 kilogram, which is 0.91% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11.3%

Poi has 0.18 g of Omega 3 per 1 kilogram, which is 11.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.4 g

2.35%

Poi has 0.4 g of Omega 6 per 1 kilogram, which is 2.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate272 g

209%

Poi has 272.3 g of Carbohydrate per 1 kilogram, which is 209% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.9 g

5.38%

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

Poi has 3.9 g of Sugars per 1 kilogram, which is 5.38% 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

Fiber4 g

10.5%

Poi has 4 g of Fiber per 1 kilogram, which is 10.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.8 g

6.8%

Poi has 3.8 g of Protein per 1 kilogram, which is 6.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Poi

Vitamin A30 μg

3.33%

RAE, retinol activity equivalents

Poi has 30 μg of Vitamin A per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.3 mg

108%

Thiamine

Poi has 1.3 mg of Vitamin B1 per 1 kilogram, which is 108% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

30.8%

Riboflavin

Poi has 0.4 mg of Vitamin B2 per 1 kilogram, which is 30.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311 mg

68.8%

Niacin, nicotinic acid, niacinamide

Poi has 11 mg of Vitamin B3 per 1 kilogram, which is 68.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.93 mg

58.6%

Pantothenic acid

Poi has 2.93 mg of Vitamin B5 per 1 kilogram, which is 58.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.73 mg

210%

Pyridoxine

Poi has 2.73 mg of Vitamin B6 per 1 kilogram, which is 210% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9210 μg

52.5%

Folates and Folic Acid

Poi has 210 μg of Vitamin B9 per 1 kilogram, which is 52.5% 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 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C40 mg

44.4%

Ascorbic acid

Poi has 40 mg of Vitamin C per 1 kilogram, which is 44.4% 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 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E23 mg

153%

Tocopherols and Tocotrienols

Poi has 23 mg of Vitamin E per 1 kilogram, which is 153% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10 μg

8.33%

Phytomenadione or phylloquinone

Poi has 10 μg of Vitamin K per 1 kilogram, which is 8.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Poi

Calcium160 mg

16%

Poi has 160 mg of Calcium per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.66 mg

184%

Poi has 1.66 mg of Copper per 1 kilogram, which is 184% 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

Iron8.8 mg

110%

Poi has 8.8 mg of Iron per 1 kilogram, which is 110% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium240 mg

57%

Poi has 240 mg of Magnesium per 1 kilogram, which is 57% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.7 mg

161%

Poi has 3.7 mg of Manganese per 1 kilogram, which is 161% 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

Phosphorus390 mg

55.7%

Poi has 390 mg of Phosphorus per 1 kilogram, which is 55.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1830 mg

54%

Poi has 1830 mg of Potassium per 1 kilogram, which is 54% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.7%

Poi has 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium120 mg

Poi has 120 mg of Sodium per 1 kilogram, which is 8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.2 mg

20%

Poi has 2.2 mg of Zinc per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water716 g

19.4%

Poi has 716.4 g of Water per 1 kilogram, which is 19.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Poi:

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

Minerals in 1 kilogram of Poi:

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

Macronutrients in 1 kilogram of Poi:

1 kilogram of Poi has outstanding amounts of Carbohydrate.
It has a good amount of Omega 3 and Fiber.
It also has some Sugars and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Poi with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Poi

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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