Comparing Nutrients in 300 calories Canned Hearts Of Palm VS Valencia Oranges

Weight per 300 calories

• Canned Hearts Of Palm: 1071g
• Valencia Oranges: 612g

Raw Valencia Oranges have 1.8 times more energy per unit of mass than Canned Hearts Of Palm, which is low in comparison to other foods. Canned Hearts Of Palm having very low energy density.

Which food has more nutrients per 300 calories - Canned Hearts Of Palm or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Hearts Of Palm	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.85% 6.64g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	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	67.7% 25.7g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	48.2% 27g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.82% 0.12mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Valencia Oranges	Recommended Dietary Allowance
Calcium	62% 621mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	158% 1.43mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	97% 407mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	649% 15mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	304% 4564mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	26% 966g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Hearts Of Palm vs Valencia Oranges:

• Canned Hearts Of Palm have 2.5 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 4.5 times more Vitamin B1, 1.6 times more Vitamin B6 and 3.5 times more Vitamin C than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Raw Valencia Oranges have similar amounts of Vitamin B5 per 300 kcal.
• Both Canned Hearts Of Palm as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Hearts Of Palm vs Valencia Oranges:

• Canned Hearts Of Palm have 2.5 times more Calcium, 6.3 times more Copper, 60.9 times more Iron, 6.7 times more Magnesium, 106.1 times more Manganese, 6.7 times more Phosphorus, 1.7 times more Potassium, more Sodium, 33.5 times more Zinc and 1.8 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Canned Hearts Of Palm have 3.6 times more Fat, 6.5 times more Saturated Fat, 2.1 times more Omega 3, 7.3 times more Omega 6, 1.7 times more Fiber and 4.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Carbohydrate than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Canned Hearts Of Palm as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.