Comparing Nutrients in 1 kilogram Canned Hearts Of Palm VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Hearts Of Palm	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.66% 280kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46.2g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	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	63% 24g	245% 93g	38g per day for Men 19-50 years
Protein	45% 25g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	80% 1.04mg	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	98% 390μg	185% 740μg	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	87.8% 79mg	13.3% 12mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	58% 580mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	321% 2.9mg	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	391% 31.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	138% 3.18mg	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	93% 650mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	284% 4260mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24.4% 902g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Hearts Of Palm VS Boiled California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Hearts Of Palm vs Boiled California Red Kidney Beans:

• 1 kilogram of Canned Hearts Of Palm has 6.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 11.7 times more Vitamin B1, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin B1 and Vitamin B6
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Hearts Of Palm as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Hearts Of Palm vs Boiled California Red Kidney Beans:

• 1 kilogram of Canned Hearts Of Palm has 4.4 times more Manganese, 106.5 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.2 times more Copper, 1.3 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Potassium and 1.7 times more Selenium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Boiled California Red Kidney Beans contain similar levels of Calcium and Iron per one kilogram.
• 1 kilogram of Canned Hearts Of Palm lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 4.4 times more Energy, 1.7 times more Omega 3, 4.9 times more Carbohydrate, 3.9 times more Fiber and 3.6 times more Protein than Canned Hearts Of Palm.
• 1 kilogram of Canned Hearts Of Palm provide inadequate amounts of Energy and Omega 3
• Both Canned Hearts Of Palm as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.