Comparing Nutrients in 1 kilogram Nopales VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	5.5% 160kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	10.8% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	35.5% 46.2g	130g per day for Men 19-50 years
Sugars	16% 11.5g	NA	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	58% 22g	63% 24g	38g per day for Men 19-50 years
Protein	23.6% 13g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	17% 0.22mg	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	7.5% 30μg	98% 390μg	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	103% 93mg	87.8% 79mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	164% 1640mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	148% 1.33mg	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	73.8% 5.9mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	606% 14mg	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	23% 160mg	93% 650mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	284% 4260mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	25.4% 941g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Nopales VS Canned Hearts Of Palm per 1 kg

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

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

• 1 kilogram of Nopales has more Vitamin A, 1.3 times more Vitamin B5 and 3.2 times more Vitamin B6 than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 1.4 times more Vitamin B2 and 13 times more Vitamin B9 than Raw Nopales.
• Both Nopales and Canned Hearts Of Palm provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Nopales have insufficient amounts of Vitamin B9
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Nopales as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Nopales vs Canned Hearts Of Palm:

• 1 kilogram of Nopales has 2.8 times more Calcium, 1.4 times more Magnesium and 1.5 times more Potassium than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 2.6 times more Copper, 5.3 times more Iron, 3.1 times more Manganese, 4.1 times more Phosphorus, 20.3 times more Sodium and 4.6 times more Zinc than Raw Nopales.
• Both Nopales and Canned Hearts Of Palm contain similar levels of Water per one kilogram.
• Both Raw Nopales as well as Canned Hearts Of Palm lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Hearts Of Palm contains 1.4 times more Carbohydrate and 1.9 times more Protein than Raw Nopales.
• Both Nopales and Canned Hearts Of Palm offer comparable quantities of Fiber per one kilogram.
• Both Raw Nopales as well as Canned Hearts Of Palm provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.