Comparing Nutrients in 100 calories Canned Hearts Of Palm VS Canned Orange Juice

Weight per 100 calories

• Canned Hearts Of Palm: 357g
• Canned Orange Juice: 213g

Unsweetened Canned Orange Juice has 1.7 times more energy per unit of mass than Canned Hearts Of Palm, which is low in comparison to other foods. Canned Hearts Of Palm having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Hearts Of Palm or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Hearts Of Palm	Canned Orange Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	4.24% 0.068g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	0.34% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	18% 23.4g	130g per day for Men 19-50 years
Sugars	NA	25.7% 18.6g	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	NA	7.13% 5.17g	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	NA	% 4.83g	g per day for Men 19-50 years
Sucrose	NA	% 8.64g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	16% 9g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.13% 19μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	3.44% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	2.67% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.04% 0.079mg	5.07% 0.066mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 139μg	12.8% 51μg	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	31.3% 28.2mg	71% 64mg	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	2.84% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.18% 0.21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Canned Orange Juice	Recommended Dietary Allowance
Calcium	20.7% 207mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.48mg	5.2% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.66% 66.6μg	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	140% 11mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	1.94% 0.045mg	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	33% 232mg	5.17% 36mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	0.39% 0.21μg	55μg per day for Men 19-50 years
Sodium	101% 1521mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	8.7% 322g	5.04% 187g	3700g per day for Men 19-50 years

Canned Hearts Of Palm VS Canned Orange Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Hearts Of Palm or Canned Orange Juice?

Lets compare vitamin content per 100 calories of Canned Hearts Of Palm vs Canned Orange Juice:

• 100 calories of Canned Hearts Of Palm have 4.6 times more Vitamin B2, 3.6 times more Vitamin B3 and 2.7 times more Vitamin B9 than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain more Vitamin A, 2.1 times more Vitamin B1 and 2.3 times more Vitamin C than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Canned Orange Juice provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Canned Hearts Of Palm have insufficient amounts of Vitamin A
• Both Canned Hearts Of Palm as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Hearts Of Palm vs Canned Orange Juice:

• 100 calories of Canned Hearts Of Palm have 9.7 times more Calcium, 10.1 times more Copper, 52.5 times more Iron, 6.4 times more Magnesium, 111.4 times more Manganese, 6.4 times more Phosphorus, 1.6 times more Potassium, 11.8 times more Selenium, 178.8 times more Sodium, 48.3 times more Zinc and 1.7 times more Water than Canned Orange Juice.
• 100 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Hearts Of Palm have 6.9 times more Fat, 4.6 times more Omega 3, 11.4 times more Omega 6, 13.4 times more Fiber and 6.2 times more Protein than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain 1.4 times more Carbohydrate than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Canned Orange Juice offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber