Comparing Nutrients in 1 kilogram Hearts Of Palm VS Olive, Peanut And Corn Oil

Macros Ratio

	Protein	Fat	Carbs
Hearts Of Palm	9%	2%	89%
Olive, Peanut And Corn Oil	0%	100%	0%

Macro Nutrients

	Hearts Of Palm	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Energy	39.7% 1150kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	449% 144g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	271% 4.33g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	1920% 326g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	0% 0g	130g per day for Men 19-50 years
Sugars	237% 172g	0% 0g	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	39.5% 15g	0% 0g	38g per day for Men 19-50 years
Protein	48.2% 27g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Hearts Of Palm	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	623% 8.1mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	985% 148mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hearts Of Palm	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Calcium	18% 180mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	716% 6.44mg	0% 0mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	531% 18060mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	339% 37.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	18.8% 695g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Hearts Of Palm VS Olive, Peanut And Corn Oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Hearts Of Palm versus 1 kg of Olive, Peanut And Corn Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hearts Of Palm vs Olive, Peanut And Corn Oil:

• 1 kilogram of Hearts Of Palm has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Olive, Peanut And Corn Oil.
• While 1 kg of Olive, Peanut And Corn Oil contains 29.6 times more Vitamin E and more Vitamin K than Raw Hearts Of Palm.
• 1 kilogram of Hearts Of Palm have insufficient amounts of Vitamin K
• 1 kilogram of Olive, Peanut And Corn Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Hearts Of Palm as well as Olive, Peanut And Corn Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hearts Of Palm vs Olive, Peanut And Corn Oil:

• 1 kilogram of Hearts Of Palm has more Copper, 13 times more Iron, more Magnesium, more Phosphorus, more Potassium and 186.5 times more Zinc than Olive, Peanut And Corn Oil.
• 1 kilogram of Olive, Peanut And Corn Oil lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Hearts Of Palm as well as Olive, Peanut And Corn Oil lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hearts Of Palm has more Carbohydrate, more Sugars, more Fiber and more Protein than Olive, Peanut And Corn Oil.
• While 1 kg of Olive, Peanut And Corn Oil contains 7.7 times more Energy, 500 times more Fat, 312.3 times more Saturated Fat, 33.3 times more Omega 3 and 429.4 times more Omega 6 than Raw Hearts Of Palm.
• 1 kilogram of Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Olive, Peanut And Corn Oil provide inadequate amounts of Carbohydrate, Fiber and Protein