Comparing Nutrients in 300 calories Canned Hearts Of Palm VS Green Cauliflower

Weight per 300 calories

• Canned Hearts Of Palm: 1071g
• Green Cauliflower: 968g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Hearts Of Palm or Green Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Canned Hearts Of Palm	Green Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.85% 6.64g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	1.42% 0.45g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	63% 1g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	45.3% 59g	130g per day for Men 19-50 years
Sugars	NA	40.4% 29.3g	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	67.7% 25.7g	81.5% 31g	38g per day for Men 19-50 years
Protein	48.2% 27g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.82% 0.12mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	135% 6.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	165% 2.15mg	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	104% 418μg	138% 552μg	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	94% 84.6mg	947% 853mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Green Cauliflower	Recommended Dietary Allowance
Calcium	62% 621mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	158% 1.43mg	44% 0.4mg	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	419% 33.5mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	97% 407mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	649% 15mg	104% 2.4mg	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	99% 696mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	85.4% 2903mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	304% 4564mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	26% 966g	23.5% 869g	3700g per day for Men 19-50 years

Canned Hearts Of Palm VS Green Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Hearts Of Palm or Green Cauliflower?

Lets compare vitamin content per 300 calories of Canned Hearts Of Palm vs Green Cauliflower:

• 300 kcal of Raw Green Cauliflower contain more Vitamin A, 6.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 9.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 10.1 times more Vitamin C than Canned Hearts Of Palm.
• 300 calories of Canned Hearts Of Palm have insufficient amounts of Vitamin A
• Both Canned Hearts Of Palm as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Hearts Of Palm vs Green Cauliflower:

• 300 calories of Canned Hearts Of Palm have 1.9 times more Calcium, 3.6 times more Copper, 4.7 times more Iron, 2.1 times more Magnesium, 6.2 times more Manganese, 1.3 times more Selenium, 20.5 times more Sodium and 2 times more Zinc than Green Cauliflower.
• While 300 kcal of Raw Green Cauliflower contain 1.5 times more Potassium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Green Cauliflower contain similar levels of Phosphorus and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Hearts Of Palm have 2.3 times more Fat and 7 times more Omega 6 than Green Cauliflower.
• While 300 kcal of Raw Green Cauliflower contain 4.9 times more Omega 3 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Green Cauliflower offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Green Cauliflower provide inadequate amounts of Omega 6