Comparing Nutrients in 1 kilogram Canned Hearts Of Palm VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Canned Hearts Of Palm	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	9.66% 280kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	1.76% 0.3g	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	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	87% 33g	38g per day for Men 19-50 years
Protein	45% 25g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	158% 2.06mg	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	103% 410μg	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	807% 726mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	173% 208μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	58% 580mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	44.4% 0.4mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	105% 2.42mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	284% 4260mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Hearts Of Palm VS Cooked Green Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Hearts Of Palm versus 1 kg of Cooked Green Cauliflower 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 Green Cauliflower:

• 1 kg of Cooked Green Cauliflower contains 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 5.4 times more Vitamin B5, 9.4 times more Vitamin B6 and 9.2 times more Vitamin C than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Green Cauliflower provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Canned Hearts Of Palm as well as Cooked Green Cauliflower 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 Cooked Green Cauliflower:

• 1 kilogram of Canned Hearts Of Palm has 1.8 times more Calcium, 3.3 times more Copper, 4.3 times more Iron, 2 times more Magnesium, 5.8 times more Manganese, 18.5 times more Sodium and 1.8 times more Zinc than Cooked Green Cauliflower.
• While 1 kg of Cooked Green Cauliflower contains 1.6 times more Potassium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Green Cauliflower contain similar levels of Phosphorus and Water per one kilogram.
• Both Canned Hearts Of Palm as well as Cooked Green Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Green Cauliflower contains 5.6 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Fiber than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Green Cauliflower offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Canned Hearts Of Palm provide inadequate amounts of Omega 3
• Both Canned Hearts Of Palm as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.