Comparing Nutrients in 14 ounces Arugula VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Arugula	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	14% 18.3g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	25% 9.53g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Arugula	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	52.5% 472μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.73mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	6.7% 0.087mg	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	96% 385μg	38.7% 155μg	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	66% 59.5mg	35% 31.4mg	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	11.4% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	63.5% 635mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	58.7% 0.53mg	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	72.4% 5.8mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	241% 5.53mg	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	29.5% 206mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	113% 1691mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	9.84% 364g	9.68% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Arugula vs Canned Hearts Of Palm:

• Raw Arugula has more Vitamin A, 4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.5 times more Vitamin B5, 3.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Hearts Of Palm.
• While Canned Hearts Of Palm contain 1.4 times more Vitamin B3 than Raw Arugula.
• Both Raw Arugula as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Arugula vs Canned Hearts Of Palm:

• Raw Arugula has 2.8 times more Calcium, 1.2 times more Magnesium and 2.1 times more Potassium than Canned Hearts Of Palm.
• While Canned Hearts Of Palm contain 1.8 times more Copper, 2.1 times more Iron, 4.3 times more Manganese, 2.3 times more Selenium, 15.8 times more Sodium and 2.4 times more Zinc than Raw Arugula.
• Both Raw Arugula and Canned Hearts Of Palm have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Arugula has 8.9 times more Omega 3 than Canned Hearts Of Palm.
• While Canned Hearts Of Palm contain 1.4 times more Omega 6, 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Arugula.
• Both Raw Arugula and Canned Hearts Of Palm have similar amounts of Protein per 14 oz.
• Both Raw Arugula as well as Canned Hearts Of Palm have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.