Comparing Nutrients in 14 ounces Canned Hearts Of Palm VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Canned Hearts Of Palm	Cooked Nopales	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	0.44% 0.075g	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	10% 13g	130g per day for Men 19-50 years
Sugars	NA	6.13% 4.45g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	18% 10g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	7.34% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	20.5% 0.27mg	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	2.98% 12μg	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	23.4% 21mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Cooked Nopales	Recommended Dietary Allowance
Calcium	23% 230mg	65% 651mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	21.6% 0.19mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	241% 5.53mg	70.4% 1.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	22.8% 774mg	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	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.68% 358g	10% 374g	3700g per day for Men 19-50 years

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

• Canned Hearts Of Palm have 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 13 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain more Vitamin A and 3 times more Vitamin B6 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Nopales no Salt have similar amounts of Vitamin B5 per 14 oz.
• Both Canned Hearts Of Palm as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Hearts Of Palm have 2.7 times more Copper, 6.3 times more Iron, 3.4 times more Manganese, 4.1 times more Phosphorus, 21.3 times more Sodium and 5.5 times more Zinc than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 2.8 times more Calcium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Nopales no Salt have similar amounts of Magnesium, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Hearts Of Palm have 9.5 times more Omega 3, 9.6 times more Omega 6, 1.4 times more Carbohydrate and 1.9 times more Protein than Cooked Nopales no Salt.
• Both Canned Hearts Of Palm and Cooked Nopales no Salt have similar amounts of Fiber per 14 oz.
• Both Canned Hearts Of Palm as well as Cooked Nopales no Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.