Comparing Nutrients in 300 calories Canned Hearts Of Palm VS Sun-dried Chile Peppers

Weight per 300 calories

• Canned Hearts Of Palm: 1071g
• Sun-dried Chile Peppers: 93g

Sun-dried Hot Chile Peppers have 11.6 times more energy per unit of mass than Canned Hearts Of Palm, which is high 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 Sun-dried Chile Peppers?

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Canned Hearts Of Palm	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.85% 6.64g	5.55% 5.38g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	16.6% 2.83g	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	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	NA	52.4% 38g	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	70% 26.6g	38g per day for Men 19-50 years
Protein	48.2% 27g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.82% 0.12mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	57.7% 0.75mg	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	12% 47.2μg	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	32.3% 29mg	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	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	62% 621mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	158% 1.43mg	23.5% 0.21mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	97% 407mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	649% 15mg	33% 0.76mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	51% 1731mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	5.9% 3.24μg	55μg per day for Men 19-50 years
Sodium	304% 4564mg	5.6% 84.3mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	26% 966g	0.18% 6.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Hearts Of Palm vs Sun-dried Chile Peppers:

• Canned Hearts Of Palm have 1.6 times more Vitamin B1, 1.5 times more Vitamin B5, 8.8 times more Vitamin B9 and 2.9 times more Vitamin C than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.2 times more Vitamin B6 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Hearts Of Palm vs Sun-dried Chile Peppers:

• Canned Hearts Of Palm have 14.9 times more Calcium, 6.8 times more Copper, 6 times more Iron, 5 times more Magnesium, 19.6 times more Manganese, 4.7 times more Phosphorus, 2.3 times more Selenium, 54.2 times more Sodium, 13 times more Zinc and 146 times more Water than Sun-dried Hot Chile Peppers.
• Both Canned Hearts Of Palm and Sun-dried Hot Chile Peppers have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Hearts Of Palm have 1.2 times more Fat, 1.9 times more Saturated Fat, 9.6 times more Omega 3 and 2.8 times more Protein than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Sun-dried Hot Chile Peppers have similar amounts of Energy and Fiber per 300 kcal.
• Both Canned Hearts Of Palm as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.