Comparing Nutrients in 1 kilogram Bulb Fennel VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Bulb Fennel	14%	5%	81%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Bulb Fennel	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	10.7% 310kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	9.94% 1.7g	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	56% 73g	35.5% 46.2g	130g per day for Men 19-50 years
Sugars	54.2% 39.3g	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	81.6% 31g	63% 24g	38g per day for Men 19-50 years
Protein	22% 12.4g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	53.3% 480μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	67.5% 270μg	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	133% 120mg	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	38.7% 5.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	523% 628μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	49% 490mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	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	91% 7.3mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	71.4% 500mg	93% 650mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	284% 4260mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulb Fennel VS Canned Hearts Of Palm per 1 kg

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

• 1 kilogram of Bulb Fennel has more Vitamin A, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 1.8 times more Vitamin B2 and 1.4 times more Vitamin B9 than Raw Bulb Fennel.
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Bulb Fennel as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bulb Fennel vs Canned Hearts Of Palm:

• 1 kilogram of Bulb Fennel has 2.3 times more Potassium than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 2 times more Copper, 4.3 times more Iron, 2.2 times more Magnesium, 7.3 times more Manganese, 1.3 times more Phosphorus, 8.2 times more Sodium and 5.8 times more Zinc than Raw Bulb Fennel.
• Both Bulb Fennel and Canned Hearts Of Palm contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Bulb Fennel lack sufficient amounts of Zinc
• Both Raw Bulb Fennel as well as Canned Hearts Of Palm lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bulb Fennel has 1.6 times more Carbohydrate and 1.3 times more Fiber than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 2 times more Protein than Raw Bulb Fennel.
• Both Raw Bulb Fennel as well as Canned Hearts Of Palm provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.