Comparing Nutrients in 1 kilogram Brussels Sprouts VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Brussels Sprouts	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	15% 430kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	69% 89.5g	35.5% 46.2g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13% 9.3g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	100% 38g	63% 24g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	42% 420mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	175% 14mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	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	99% 690mg	93% 650mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	284% 4260mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Canned Hearts Of Palm per 1 kg

Compare the macro and micronutrient content in 1 kg of Brussels Sprouts 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 Brussels Sprouts vs Canned Hearts Of Palm:

• 1 kilogram of Brussels Sprouts has more Vitamin A, 12.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B5, 10 times more Vitamin B6, 1.6 times more Vitamin B9 and 10.8 times more Vitamin C than Canned Hearts Of Palm.
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B6
• Both Raw Brussels Sprouts 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 Brussels Sprouts vs Canned Hearts Of Palm:

• 1 kilogram of Brussels Sprouts has 2.2 times more Potassium and 2.3 times more Selenium than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 1.4 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 4.1 times more Manganese, 17 times more Sodium and 2.7 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts 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 Brussels Sprouts has 5.2 times more Omega 3, 1.9 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Canned Hearts Of Palm.
• 1 kilogram of Canned Hearts Of Palm provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Canned Hearts Of Palm provide inadequate amounts of Energy and Omega 6 in one kilogram.