Comparing Nutrients in 1 kilogram Canned Baked Beans VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Canned Baked Beans	Hearts Of Palm	Recommended Dietary Allowance
Energy	36.2% 1050kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 205g	197% 256g	130g per day for Men 19-50 years
Sugars	107% 77.8g	237% 172g	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	145% 55g	39.5% 15g	38g per day for Men 19-50 years
Protein	85.7% 48g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	623% 8.1mg	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	60% 240μg	60% 240μg	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	34.4% 31mg	89% 80mg	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	10% 1.5mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Hearts Of Palm	Recommended Dietary Allowance
Calcium	50% 500mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	716% 6.44mg	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	36.3% 2.9mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	149% 1040mg	200% 1400mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	531% 18060mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	339% 37.3mg	11mg per day for Men 19-50 years
Water	19.6% 726g	18.8% 695g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Baked Beans VS Hearts Of Palm per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Baked Beans versus 1 kg of Hearts Of Palm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Baked Beans vs Hearts Of Palm:

• 1 kilogram of Canned Baked Beans has 3 times more Vitamin B1 than Hearts Of Palm.
• While 1 kg of Raw Hearts Of Palm contains 3 times more Vitamin B2, 2.1 times more Vitamin B3, 6.2 times more Vitamin B6, 2.6 times more Vitamin C and 3.3 times more Vitamin E than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Hearts Of Palm provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Baked Beans have insufficient amounts of Vitamin E
• Both Canned Baked Beans no Salt as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Baked Beans vs Hearts Of Palm:

• 1 kilogram of Canned Baked Beans has 2.8 times more Calcium, 3.2 times more Magnesium and 6.4 times more Selenium than Hearts Of Palm.
• While 1 kg of Raw Hearts Of Palm contains 3.1 times more Copper, 5.8 times more Iron, 1.3 times more Phosphorus, 6.1 times more Potassium and 2.7 times more Zinc than Canned Baked Beans no Salt.
• 1 kilogram of Hearts Of Palm lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Baked Beans has 6 times more Omega 3, 3.7 times more Fiber and 1.8 times more Protein than Hearts Of Palm.
• While 1 kg of Raw Hearts Of Palm contains 2.2 times more Sugars than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Hearts Of Palm offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Hearts Of Palm provide inadequate amounts of Omega 3
• Both Canned Baked Beans no Salt as well as Raw Hearts Of Palm provide inadequate amounts of Omega 6 in one kilogram.