Comparing Nutrients in 1 kilogram Canned Hearts Of Palm VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Hearts Of Palm	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	9.66% 280kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	4.9% 0.83g	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	114% 148g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	63% 24g	113% 43g	38g per day for Men 19-50 years
Protein	45% 25g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	58% 580mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	284% 4260mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Hearts Of Palm VS Canned Red Kidney Beans with Liquids per 1 kg

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

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

• 1 kilogram of Canned Hearts Of Palm has 1.7 times more Vitamin B9 and 9.9 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 9.6 times more Vitamin B1 and 3.6 times more Vitamin B6 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin B1 and Vitamin B6
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Hearts Of Palm as well as Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids:

• 1 kilogram of Canned Hearts Of Palm has 2 times more Calcium, 2.5 times more Iron, 1.3 times more Magnesium, 4.8 times more Manganese, 1.7 times more Sodium and 1.9 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.6 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Selenium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Canned Red Kidney Beans with Liquids contain similar levels of Copper 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 kg of Canned Red Kidney Beans Solids and Liquids contains 2.9 times more Energy, 2.7 times more Omega 3, 3.2 times more Carbohydrate, 1.8 times more Fiber and 2.1 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 Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.