Comparing Nutrients in 1 kilogram Hearts Of Palm VS Cranberry Juice

Macros Ratio

	Protein	Fat	Carbs
Hearts Of Palm	9%	2%	89%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Hearts Of Palm	Cranberry Juice	Recommended Dietary Allowance
Energy	39.7% 1150kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	94% 122g	130g per day for Men 19-50 years
Sugars	237% 172g	167% 121g	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	9.86% 7.15g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	2.63% 1g	38g per day for Men 19-50 years
Protein	48.2% 27g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Hearts Of Palm	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	623% 8.1mg	40% 0.52mg	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	60% 240μg	2.5% 10μg	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	89% 80mg	103% 93mg	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	33.3% 5mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hearts Of Palm	Cranberry Juice	Recommended Dietary Allowance
Calcium	18% 180mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	716% 6.44mg	61% 0.55mg	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	211% 17mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.1mg	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	200% 1400mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	531% 18060mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	339% 37.3mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	18.8% 695g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Hearts Of Palm VS Cranberry Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Hearts Of Palm vs Cranberry Juice:

• 1 kilogram of Hearts Of Palm has 5.6 times more Vitamin B1, 10 times more Vitamin B2, 9.9 times more Vitamin B3, 15.6 times more Vitamin B6 and 24 times more Vitamin B9 than Cranberry Juice.
• While 1 kg of Unsweetened Cranberry Juice contains 2.4 times more Vitamin E and more Vitamin K than Raw Hearts Of Palm.
• Both Hearts Of Palm and Cranberry Juice provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Hearts Of Palm have insufficient amounts of Vitamin K
• 1 kilogram of Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw Hearts Of Palm as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hearts Of Palm vs Cranberry Juice:

• 1 kilogram of Hearts Of Palm has 11.7 times more Copper, 6.8 times more Iron, 1.7 times more Magnesium, 10.8 times more Phosphorus, 23.5 times more Potassium and 37.3 times more Zinc than Cranberry Juice.
• While 1 kg of Unsweetened Cranberry Juice contains 1.3 times more Water than Raw Hearts Of Palm.
• 1 kilogram of Cranberry Juice lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw Hearts Of Palm as well as Unsweetened Cranberry Juice lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hearts Of Palm has 2.5 times more Energy, 2.1 times more Carbohydrate, 1.4 times more Sugars, 15 times more Fiber and 6.9 times more Protein than Cranberry Juice.
• 1 kilogram of Cranberry Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Hearts Of Palm as well as Unsweetened Cranberry Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.