Comparing Nutrients in 1 pound Boiled Carrots VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Boiled Carrots	Hearts Of Palm	Recommended Dietary Allowance
Energy	5.47% 159kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	89.4% 116g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	107% 78g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	429% 3865μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	283% 3.67mg	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	16% 63.5μg	27.2% 109μg	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	18% 16.3mg	40.3% 36.3mg	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	31% 4.67mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Hearts Of Palm	Recommended Dietary Allowance
Calcium	13.6% 136mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	325% 2.92mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	96% 7.67mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	19.4% 136mg	91% 635mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	241% 8192mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	154% 17mg	11mg per day for Men 19-50 years
Water	11% 409g	8.52% 315g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Hearts Of Palm:

• Boiled and Drained Carrots have 284 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin E and more Vitamin K than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 4.1 times more Vitamin B2, 1.4 times more Vitamin B3, 5.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Hearts Of Palm:

• Boiled and Drained Carrots have 1.7 times more Calcium, 4.1 times more Sodium and 1.3 times more Water than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 37.9 times more Copper, 5 times more Iron, 4.7 times more Phosphorus, 7.7 times more Potassium and 18.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Hearts Of Palm have similar amounts of Magnesium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 2 times more Fiber than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 3.3 times more Energy, 3.1 times more Carbohydrate, 5 times more Sugars and 3.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Hearts Of Palm have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.