Comparing Nutrients in 1 kilogram Canned Turnip Greens VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Canned Turnip Greens	Hearts Of Palm	Recommended Dietary Allowance
Energy	6.55% 190kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	197% 256g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	237% 172g	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	34.2% 13g	39.5% 15g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	331% 2980μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	623% 8.1mg	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	230% 920μg	60% 240μg	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	172% 155mg	89% 80mg	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	98% 14.7mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2392% 2870μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Hearts Of Palm	Recommended Dietary Allowance
Calcium	118% 1180mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	716% 6.44mg	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	189% 15mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	NA	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	30% 210mg	200% 1400mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	531% 18060mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	339% 37.3mg	11mg per day for Men 19-50 years
Water	25.6% 947g	18.8% 695g	3700g per day for Men 19-50 years

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

• Canned Turnip Greens no Salt have 99.3 times more Vitamin A, 3.8 times more Vitamin B9, 1.9 times more Vitamin C, 2.9 times more Vitamin E and more Vitamin K than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 5 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3 and 20.3 times more Vitamin B6 than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt as well as Raw Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Turnip Greens no Salt have 6.6 times more Calcium, 2 times more Magnesium, 2.1 times more Sodium and 1.4 times more Water than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 7.8 times more Copper, 6.7 times more Phosphorus, 12.8 times more Potassium and 16.2 times more Zinc than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Raw Hearts Of Palm have similar amounts of Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Turnip Greens no Salt have 6.5 times more Omega 3 than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 6.1 times more Energy, 9.1 times more Carbohydrate, 40.9 times more Sugars and 2 times more Protein than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Raw Hearts Of Palm have similar amounts of Fiber per 1 kg.
• Both Canned Turnip Greens no Salt as well as Raw Hearts Of Palm have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.