Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Frozen Broccoli Spears	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	10% 290kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	10.8% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	35.5% 46.2g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	79% 30g	63% 24g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	17% 0.22mg	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	235% 940μg	98% 390μg	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	759% 683mg	87.8% 79mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	41% 410mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	148% 1.33mg	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	90% 7.2mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	606% 14mg	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	84.3% 590mg	93% 650mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	284% 4260mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	24.5% 906g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Hearts Of Palm per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Canned Hearts Of Palm:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 6.5 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B5, 8 times more Vitamin B6, 2.4 times more Vitamin B9 and 8.6 times more Vitamin C than Canned Hearts Of Palm.
• Both Frozen Broccoli Spears and Canned Hearts Of Palm provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B6
• Both Frozen Broccoli Spears as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Canned Hearts Of Palm:

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Potassium and 2.7 times more Selenium than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 1.4 times more Calcium, 3.7 times more Copper, 4.3 times more Iron, 2.4 times more Magnesium, 5.4 times more Manganese, 25.1 times more Sodium and 3.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Hearts Of Palm contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Canned Hearts Of Palm lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 6.6 times more Omega 3, 1.3 times more Fiber and 1.2 times more Protein than Canned Hearts Of Palm.
• Both Frozen Broccoli Spears and Canned Hearts Of Palm offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Hearts Of Palm provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Canned Hearts Of Palm provide inadequate amounts of Energy and Omega 6 in one kilogram.