Comparing Nutrients in 14 ounces Canned Hearts Of Palm VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Canned Hearts Of Palm	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	3.83% 111kcal	44.3% 1286kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	23.8% 23g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	71.3% 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	213% 277g	130g per day for Men 19-50 years
Sugars	NA	225% 163g	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	300% 114g	38g per day for Men 19-50 years
Protein	18% 10g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	368% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	215% 34.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	247% 3.2mg	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	50.6% 202μg	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	138% 125mg	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	83% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	358% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	23% 230mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	101% 0.9mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	241% 5.53mg	142% 3.26mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	218% 7422mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	113% 1691mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	9.68% 358g	0.77% 28.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Hearts Of Palm vs Sun-dried Chile Peppers:

• Sun-dried Hot Chile Peppers contain more Vitamin A, 7.4 times more Vitamin B1, 21.1 times more Vitamin B2, 19.8 times more Vitamin B3, 7.6 times more Vitamin B5, 36.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 4 times more Vitamin C than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Hearts Of Palm vs Sun-dried Chile Peppers:

• Canned Hearts Of Palm have 1.3 times more Calcium, 1.7 times more Manganese, 4.7 times more Sodium and 12.6 times more Water than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 1.7 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus, 10.6 times more Potassium and 5 times more Selenium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Sun-dried Hot Chile Peppers have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sun-dried Hot Chile Peppers contain 11.6 times more Energy, 9.4 times more Fat, 6.3 times more Saturated Fat, 16.7 times more Omega 6, 15.1 times more Carbohydrate, 12 times more Fiber and 4.2 times more Protein than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Sun-dried Hot Chile Peppers have similar amounts of Omega 3 per 14 oz.
• Both Canned Hearts Of Palm as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.