Comparing Nutrients in 1 pound Nopales VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	16% 21g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	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	26.3% 9.98g	28.6% 11g	38g per day for Men 19-50 years
Protein	10.7% 6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	7.68% 0.1mg	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	3.4% 13.6μg	44.2% 177μg	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	47% 42mg	40% 36mg	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	0% 0mg	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

	Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	74.4% 744mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	67% 0.6mg	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	33.5% 2.68mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	275% 6.32mg	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	10.4% 72.6mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	23.6% 803mg	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	6.35% 95mg	129% 1932mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Nopales VS Canned Hearts Of Palm per 1 lb

Compare the macro and micronutrient content in 1 lb of Nopales versus 1 lb of Canned Hearts Of Palm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Nopales vs Canned Hearts Of Palm:

• 1 pound of Nopales has more Vitamin A, 1.3 times more Vitamin B5 and 3.2 times more Vitamin B6 than Canned Hearts Of Palm.
• While 1 lb of Canned Hearts Of Palm contains 1.4 times more Vitamin B2 and 13 times more Vitamin B9 than Raw Nopales.
• Both Nopales and Canned Hearts Of Palm provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Nopales have insufficient amounts of Vitamin B9
• 1 pound of Canned Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Nopales as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Nopales vs Canned Hearts Of Palm:

• 1 pound of Nopales has 2.8 times more Calcium, 1.4 times more Magnesium and 1.5 times more Potassium than Canned Hearts Of Palm.
• While 1 lb of Canned Hearts Of Palm contains 2.6 times more Copper, 5.3 times more Iron, 3.1 times more Manganese, 4.1 times more Phosphorus, 20.3 times more Sodium and 4.6 times more Zinc than Raw Nopales.
• Both Nopales and Canned Hearts Of Palm contain similar levels of Water per one pound.
• Both Raw Nopales as well as Canned Hearts Of Palm lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Hearts Of Palm contains 1.4 times more Carbohydrate and 1.9 times more Protein than Raw Nopales.
• Both Nopales and Canned Hearts Of Palm offer comparable quantities of Fiber per one pound.
• Both Raw Nopales as well as Canned Hearts Of Palm provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.