Comparing Nutrients in 1 pound Hearts Of Palm VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Hearts Of Palm	9%	2%	89%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Hearts Of Palm	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	18% 522kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.4% 116g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	107% 78g	15.4% 11g	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	18% 6.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	22% 12.2g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Hearts Of Palm	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.67mg	39% 0.51mg	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	27.2% 109μg	9.07% 36.3μg	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	40.3% 36.3mg	10% 9.07mg	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	15% 2.27mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hearts Of Palm	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	325% 2.92mg	52% 0.47mg	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	96% 7.67mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	88.7% 2.04mg	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	91% 635mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	241% 8192mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.52% 315g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hearts Of Palm vs Canned Carrots with Liquids and Salt:

• Raw Hearts Of Palm have 2.6 times more Vitamin B1, 6.7 times more Vitamin B2, 2.1 times more Vitamin B3, 7.2 times more Vitamin B6, 3 times more Vitamin B9 and 4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 204.3 times more Vitamin A, 1.5 times more Vitamin E and more Vitamin K than Raw Hearts Of Palm.
• Both Raw Hearts Of Palm as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hearts Of Palm vs Canned Carrots with Liquids and Salt:

• Raw Hearts Of Palm have 6.3 times more Copper, 3.3 times more Iron, 7 times more Phosphorus, 10.4 times more Potassium, 1.8 times more Selenium and 12.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Calcium, 17.1 times more Sodium and 1.3 times more Water than Raw Hearts Of Palm.
• Both Raw Hearts Of Palm and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Hearts Of Palm have 5 times more Energy, 4.8 times more Carbohydrate, 7 times more Sugars and 4.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Hearts Of Palm and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 1 lb.
• Both Raw Hearts Of Palm as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.