Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	8.97% 260kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	35.5% 46.2g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	63% 24g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	34% 340mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	166% 13.3mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	93% 650mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	284% 4260mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Hearts Of Palm per 1 kg

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

• 1 kilogram of Stewed Canned Tomatoes has 4.2 times more Vitamin B1 and 1.6 times more Vitamin B3 than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 1.6 times more Vitamin B2 and 7.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Hearts Of Palm provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin B1
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Canned Hearts Of Palm contains 1.7 times more Calcium, 2.4 times more Iron, 3.2 times more Magnesium, 23.6 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Sodium and 6.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Hearts Of Palm contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Hearts Of Palm lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 1.3 times more Carbohydrate than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 2.4 times more Fiber and 2.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Hearts Of Palm provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.