Comparing Nutrients in 100 calories Baby Carrots VS Canned Hearts Of Palm

Weight per 100 calories

• Baby Carrots: 286g
• Canned Hearts Of Palm: 357g

Baby Carrots have 1.3 times more energy per 100g than Canned Hearts Of Palm. It has low energy density when compared to other foods. Canned Hearts Of Palm having very low energy density.

Which food has more nutrients per 100 calories - Baby Carrots or Canned Hearts Of Palm?

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Baby Carrots	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	2.3% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	1.43% 0.023g	4.24% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.94% 2.86g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.97g	NA	g per day for Men 19-50 years
Sucrose	% 7.77g	NA	g per day for Men 19-50 years
Fiber	22% 8.3g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	219% 1971μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.14% 0.086mg	3.27% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.9% 0.1mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.93% 1.6mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.04% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23% 6.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	35% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.25% 7.43mg	31.3% 28.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	9.14% 91mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	52.8% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.8% 2.54mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	32.3% 136mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	216% 4.98mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	20% 677mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	15% 223mg	101% 1521mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.49mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	6.98% 258g	8.7% 322g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baby Carrots vs Canned Hearts Of Palm:

• Raw Baby Carrots have more Vitamin A, 2.2 times more Vitamin B1, 2.5 times more Vitamin B5 and 3.8 times more Vitamin B6 than Canned Hearts Of Palm.
• While Canned Hearts Of Palm contain 2 times more Vitamin B2, 1.8 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Baby Carrots.
• Both Raw Baby Carrots and Canned Hearts Of Palm have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Baby Carrots as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baby Carrots vs Canned Hearts Of Palm:

• Canned Hearts Of Palm contain 2.3 times more Calcium, 1.7 times more Copper, 4.4 times more Iron, 4.8 times more Magnesium, 11.5 times more Manganese, 2.9 times more Phosphorus, 6.8 times more Sodium and 8.5 times more Zinc than Raw Baby Carrots.
• Both Raw Baby Carrots and Canned Hearts Of Palm have similar amounts of Potassium, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Baby Carrots have 1.4 times more Carbohydrate than Canned Hearts Of Palm.
• While Canned Hearts Of Palm contain 6 times more Fat, 7.1 times more Saturated Fat, 3 times more Omega 3, 4 times more Omega 6 and 4.9 times more Protein than Raw Baby Carrots.
• Both Raw Baby Carrots and Canned Hearts Of Palm have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Baby Carrots as well as Canned Hearts Of Palm have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.