Comparing Nutrients in 1 kilogram Canned Hearts Of Palm VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Canned Hearts Of Palm	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	9.66% 280kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	NA	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	17% 22.3g	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	NA	38g per day for Men 19-50 years
Protein	45% 25g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	28.5% 0.37mg	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	108% 430μg	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	35.6% 32mg	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	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	58% 580mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	107% 0.96mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	88.3% 2.03mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	284% 4260mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	26% 963g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Hearts Of Palm VS Cooked Napa Cabbage per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Hearts Of Palm vs Cooked Napa Cabbage:

• 1 kilogram of Canned Hearts Of Palm has 2.3 times more Vitamin B2, 3.6 times more Vitamin B5 and 2.5 times more Vitamin C than Cooked Napa Cabbage.
• While 1 kg of Cooked Napa Cabbage contains 1.7 times more Vitamin B6 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Napa Cabbage provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin B6
• 1 kilogram of Cooked Napa Cabbage have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Canned Hearts Of Palm as well as Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Hearts Of Palm vs Cooked Napa Cabbage:

• 1 kilogram of Canned Hearts Of Palm has 2 times more Calcium, 1.4 times more Copper, 4.2 times more Iron, 4.8 times more Magnesium, 6.9 times more Manganese, 3.4 times more Phosphorus, 2 times more Potassium, 38.7 times more Sodium and 8.2 times more Zinc than Cooked Napa Cabbage.
• Both Canned Hearts Of Palm and Cooked Napa Cabbage contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Napa Cabbage lack sufficient amounts of Magnesium and Zinc
• Both Canned Hearts Of Palm as well as Cooked Napa Cabbage lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Hearts Of Palm has 2.1 times more Carbohydrate and 2.3 times more Protein than Cooked Napa Cabbage.
• 1 kilogram of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate and Protein
• Both Canned Hearts Of Palm as well as Cooked Napa Cabbage provide inadequate amounts of Energy in one kilogram.