Comparing Nutrients in 1 kilogram Sun-dried Tomatoes, Packed In Oil VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	73.4% 2130kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	145% 141g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	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	179% 233g	35.5% 46.2g	130g per day for Men 19-50 years
Sugars	NA	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	153% 58g	63% 24g	38g per day for Men 19-50 years
Protein	90% 50.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	71% 640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	295% 3.83mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	57.5% 230μg	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	1131% 1018mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	47% 470mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	526% 4.73mg	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	335% 27mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	203% 4.66mg	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	199% 1390mg	93% 650mg	700mg per day for Men 19-50 years
Potassium	460% 15650mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	177% 2660mg	284% 4260mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	14.5% 538g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes, Packed In Oil VS Canned Hearts Of Palm per 1 kg

Compare the macro and micronutrient content in 1 kg of Sun-dried Tomatoes, Packed In Oil 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 Sun-dried Tomatoes, Packed In Oil vs Canned Hearts Of Palm:

• 1 kilogram of Sun-dried Tomatoes, Packed In Oil has more Vitamin A, 17.5 times more Vitamin B1, 6.7 times more Vitamin B2, 8.3 times more Vitamin B3, 3.8 times more Vitamin B5, 14.5 times more Vitamin B6 and 12.9 times more Vitamin C than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 1.7 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B6
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sun-dried Tomatoes, Packed In Oil vs Canned Hearts Of Palm:

• 1 kilogram of Sun-dried Tomatoes, Packed In Oil has 3.6 times more Copper, 2.1 times more Magnesium, 2.1 times more Phosphorus, 8.8 times more Potassium and 4.3 times more Selenium than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 3 times more Manganese, 1.6 times more Sodium, 1.5 times more Zinc and 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil and Canned Hearts Of Palm contain similar levels of Calcium and 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 Sun-dried Tomatoes, Packed In Oil has 7.6 times more Energy, 22.7 times more Fat, 14.6 times more Saturated Fat, 4.1 times more Omega 3, 10.8 times more Omega 6, 5 times more Carbohydrate, 2.4 times more Fiber and 2 times more Protein than Canned Hearts Of Palm.
• 1 kilogram of Canned Hearts Of Palm provide inadequate amounts of Energy, Omega 3 and Omega 6