Comparing Nutrients in 1 kilogram Canned Hearts Of Palm VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Hearts Of Palm	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	9.66% 280kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	15% 2.54g	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	184% 240g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	63% 24g	52.6% 20g	38g per day for Men 19-50 years
Protein	45% 25g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Frozen Crinkle Cut French Fried Potatoes with Salt	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	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	151% 1.96mg	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	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	85.6% 0.77mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	68.3% 1.57mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	112% 3800mg	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	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Hearts Of Palm vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Hearts Of Palm have 1.5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.6 times more Vitamin B1, 4.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 8.9 times more Vitamin B6 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin C per 1 kg.
• Both Canned Hearts Of Palm as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Hearts Of Palm vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Hearts Of Palm have 4.5 times more Calcium, 1.7 times more Copper, 5 times more Iron, 1.8 times more Magnesium, 8.9 times more Manganese, 1.4 times more Selenium, 1.2 times more Sodium, 3.4 times more Zinc and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Potassium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.2 times more Energy, 8 times more Fat, 9.6 times more Saturated Fat, 1.4 times more Omega 6 and 5.2 times more Carbohydrate than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3, Fiber and Protein per 1 kg.
• Both Canned Hearts Of Palm as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.