Comparing Nutrients in 1 kilogram Blanched Almonds VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Blanched Almonds	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	203% 5900kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	35.5% 46.2g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	63% 24g	38g per day for Men 19-50 years
Protein	382% 214g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	123% 490μg	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	0% 0mg	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	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	236% 2360mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	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	410% 32.8mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	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	687% 4810mg	93% 650mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	284% 4260mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Canned Hearts Of Palm per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds 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 Blanched Almonds vs Canned Hearts Of Palm:

• 1 kilogram of Blanched Almonds has 17.4 times more Vitamin B1, 12.5 times more Vitamin B2, 8 times more Vitamin B3, 2.5 times more Vitamin B5, 5.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains more Vitamin C than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Blanched Almonds as well as Canned Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Blanched Almonds has 4.1 times more Calcium, 7.7 times more Copper, 7.1 times more Magnesium, 1.3 times more Manganese, 7.4 times more Phosphorus, 3.7 times more Potassium, 4.6 times more Selenium and 2.6 times more Zinc than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 22.4 times more Sodium and 20 times more Water than Blanched Almonds.
• Both Blanched Almonds and Canned Hearts Of Palm contain similar levels of Iron per one kilogram.
• 1 kilogram of Canned Hearts Of Palm lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 21.1 times more Energy, 84.7 times more Fat, 30.4 times more Saturated Fat, 67.6 times more Omega 6, 4 times more Carbohydrate, 4.1 times more Fiber and 8.5 times more Protein than Canned Hearts Of Palm.
• 1 kilogram of Canned Hearts Of Palm provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Canned Hearts Of Palm provide inadequate amounts of Omega 3 in one kilogram.