Nutrients in 300 calories of Poi

Poi.

cooked

Weight per 300 Calories

Poi

268g

Poi has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

98%

300 kcal ▼

Macro Nutrients

Poi

Energy300 kcal

10.3%

Poi has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.38 g

0.39%

Poi has 0.375 g of Fat per 300 calories, which is 0.39% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.078 g

0.24%

Poi has 0.077678571428571 g of Saturated Fat per 300 calories, which is 0.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.048 g

Poi has 0.048214285714286 g of Omega 3 per 300 calories, which is 3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.63%

Poi has 0.10714285714286 g of Omega 6 per 300 calories, which is 0.63% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Poi has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate73 g

56%

Poi has 72.9375 g of Carbohydrate per 300 calories, which is 56% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.04 g

1.44%

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

Poi has 1.0446428571429 g of Sugars per 300 calories, which is 1.44% 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

Fiber1.07 g

2.8%

Poi has 1.0714285714286 g of Fiber per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1 g

1.8%

Poi has 1.0178571428571 g of Protein per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Poi

Vitamin A8.04 μg

0.89%

RAE, retinol activity equivalents

Poi has 8.0357142857143 μg of Vitamin A per 300 calories, which is 0.89% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

29%

Thiamine

Poi has 0.34821428571429 mg of Vitamin B1 per 300 calories, which is 29% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.24%

Riboflavin

Poi has 0.10714285714286 mg of Vitamin B2 per 300 calories, which is 8.24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.95 mg

18.4%

Niacin, nicotinic acid, niacinamide

Poi has 2.9464285714286 mg of Vitamin B3 per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.78 mg

15.7%

Pantothenic acid

Poi has 0.78482142857143 mg of Vitamin B5 per 300 calories, which is 15.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.73 mg

56.3%

Pyridoxine

Poi has 0.73125 mg of Vitamin B6 per 300 calories, which is 56.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B956.3 μg

14%

Folates and Folic Acid

Poi has 56.25 μg of Vitamin B9 per 300 calories, which is 14% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C10.7 mg

12%

Ascorbic acid

Poi has 10.714285714286 mg of Vitamin C per 300 calories, which is 12% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.16 mg

41%

Tocopherols and Tocotrienols

Poi has 6.1607142857143 mg of Vitamin E per 300 calories, which is 41% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.68 μg

2.23%

Phytomenadione or phylloquinone

Poi has 2.6785714285714 μg of Vitamin K per 300 calories, which is 2.23% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Poi

Calcium43 mg

4.3%

Poi has 42.857142857143 mg of Calcium per 300 calories, which is 4.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.44 mg

49.4%

Poi has 0.44464285714286 mg of Copper per 300 calories, which is 49.4% 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

Iron2.36 mg

29.5%

Poi has 2.3571428571429 mg of Iron per 300 calories, which is 29.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium64.3 mg

15.3%

Poi has 64.285714285714 mg of Magnesium per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.99 mg

43%

Poi has 0.99107142857143 mg of Manganese per 300 calories, which is 43% 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

Phosphorus104 mg

15%

Poi has 104.46428571429 mg of Phosphorus per 300 calories, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium490 mg

14.4%

Poi has 490.17857142857 mg of Potassium per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.88 μg

3.4%

Poi has 1.875 μg of Selenium per 300 calories, which is 3.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium32 mg

2.14%

Poi has 32.142857142857 mg of Sodium per 300 calories, which is 2.14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.59 mg

5.36%

Poi has 0.58928571428571 mg of Zinc per 300 calories, which is 5.36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water192 g

5.2%

Poi has 191.89285714286 g of Water per 300 calories, which is 5.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Poi:

300 calories of Poi is an excellent source of Vitamin B1, Vitamin B6 and Vitamin E.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C.
While 300 calories of product has trace amounts of Vitamin A and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Poi:

300 calories 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 300 calories of Poi:

300 calories of Poi is an excellent source of Carbohydrate.
It has some Omega 3 and Fiber.
While 300 calories of product has trace amounts of Sugars and Protein, it has no 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 300 calories of Poi

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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