Comparing Nutrients in 14 ounces Canned Hearts Of Palm VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Canned Hearts Of Palm	Bulb Fennel	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	3.95% 0.67g	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	22.3% 29g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	18% 10g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	14.3% 0.19mg	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	26.8% 107μg	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	53% 47.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	208% 249μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Bulb Fennel	Recommended Dietary Allowance
Calcium	23% 230mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	29% 0.26mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	241% 5.53mg	33% 0.76mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	113% 1691mg	13.8% 206mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.68% 358g	9.68% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Hearts Of Palm VS Bulb Fennel per 14 oz

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

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

• 14 ounces of Canned Hearts Of Palm have 1.8 times more Vitamin B2 and 1.4 times more Vitamin B9 than Bulb Fennel.
• While 14 oz of Raw Bulb Fennel contain more Vitamin A, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Hearts Of Palm.
• 14 ounces of Canned Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin B6
• Both Canned Hearts Of Palm as well as Raw Bulb Fennel have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Hearts Of Palm have 2 times more Copper, 4.3 times more Iron, 2.2 times more Magnesium, 7.3 times more Manganese, 1.3 times more Phosphorus, 8.2 times more Sodium and 5.8 times more Zinc than Bulb Fennel.
• While 14 oz of Raw Bulb Fennel contain 2.3 times more Potassium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Bulb Fennel contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Bulb Fennel lack sufficient amounts of Zinc
• Both Canned Hearts Of Palm as well as Raw Bulb Fennel lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Hearts Of Palm have 2 times more Protein than Bulb Fennel.
• While 14 oz of Raw Bulb Fennel contain 1.6 times more Carbohydrate and 1.3 times more Fiber than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm as well as Raw Bulb Fennel provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.