Comparing Nutrients in 1 kilogram Canned Hearts Of Palm VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Hearts Of Palm	Florida Oranges	Recommended Dietary Allowance
Energy	9.66% 280kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	1.82% 0.31g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	45% 25g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Florida Oranges	Recommended Dietary Allowance
Calcium	58% 580mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	43.3% 0.39mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	284% 4260mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Hearts Of Palm VS Florida Oranges per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Hearts Of Palm vs Florida Oranges:

• 1 kilogram of Canned Hearts Of Palm has 1.4 times more Vitamin B2 and 2.3 times more Vitamin B9 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 9.1 times more Vitamin B1, 2 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.7 times more Vitamin C than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Florida Oranges provide similar amounts of Vitamin B3 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 Raw Florida Oranges 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 Florida Oranges:

• 1 kilogram of Canned Hearts Of Palm has 1.3 times more Calcium, 3.4 times more Copper, 34.8 times more Iron, 3.8 times more Magnesium, 58.1 times more Manganese, 5.4 times more Phosphorus, more Sodium and 14.4 times more Zinc than Florida Oranges.
• Both Canned Hearts Of Palm and Florida Oranges contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Canned Hearts Of Palm as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Hearts Of Palm has 3.6 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.5 times more Carbohydrate than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Florida Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• Both Canned Hearts Of Palm as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.