Comparing Nutrients in 14 ounces Canned Hearts Of Palm VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Canned Hearts Of Palm	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	25% 9.53g	34.5% 13g	38g per day for Men 19-50 years
Protein	18% 10g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	63% 0.82mg	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	38.7% 155μg	40.7% 163μg	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	35% 31.4mg	320% 288mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	23% 230mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	17.6% 0.16mg	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	155% 12.4mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	241% 5.53mg	41.8% 0.96mg	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	37% 258mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	113% 1691mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.68% 358g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Hearts Of Palm VS Cooked Green Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Hearts Of Palm versus 14 oz of Cooked Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Hearts Of Palm vs Cooked Green Cauliflower:

• 14 oz of Cooked Green Cauliflower contain 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 5.4 times more Vitamin B5, 9.4 times more Vitamin B6 and 9.2 times more Vitamin C than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Green Cauliflower provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Hearts Of Palm have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Canned Hearts Of Palm as well as Cooked Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Hearts Of Palm vs Cooked Green Cauliflower:

• 14 ounces of Canned Hearts Of Palm have 1.8 times more Calcium, 3.3 times more Copper, 4.3 times more Iron, 2 times more Magnesium, 5.8 times more Manganese, 18.5 times more Sodium and 1.8 times more Zinc than Cooked Green Cauliflower.
• While 14 oz of Cooked Green Cauliflower contain 1.6 times more Potassium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Green Cauliflower contain similar levels of Phosphorus and Water per 14 ounces.
• Both Canned Hearts Of Palm as well as Cooked Green Cauliflower lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Green Cauliflower contain 5.6 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Fiber than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Green Cauliflower offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Canned Hearts Of Palm provide inadequate amounts of Omega 3
• Both Canned Hearts Of Palm as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.