Comparing Nutrients in 300 calories Hearts Of Palm VS Cranberry Juice

Weight per 300 calories

• Hearts Of Palm: 261g
• Cranberry Juice: 652g

Hearts Of Palm have 2.5 times more energy per 100g than Cranberry Juice. It has average energy density when compared to other foods. Unsweetened Cranberry Juice having low energy density.

Discover which food has more nutrients per 300 calories - Hearts Of Palm or Cranberry Juice?

Macros Ratio

	Protein	Fat	Carbs
Hearts Of Palm	9%	2%	89%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Hearts Of Palm	Cranberry Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.87% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	51.4% 67g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	61.7% 44.8g	109% 79g	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	6.43% 4.66g	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	% 17.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	1.7% 0.65g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Hearts Of Palm	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	0.87% 7.83μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.1mg	26% 0.34mg	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	15.7% 62.6μg	1.63% 6.52μg	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	23% 21mg	67.4% 60.7mg	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	8.7% 1.3mg	52% 7.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.7% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hearts Of Palm	Cranberry Juice	Recommended Dietary Allowance
Calcium	4.7% 47mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	40% 0.36mg	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	55% 4.4mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	NA	60% 1.38mg	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	52% 365mg	12% 84.8mg	700mg per day for Men 19-50 years
Potassium	139% 4711mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	3.32% 1.83μg	1.2% 0.65μg	55μg per day for Men 19-50 years
Sodium	2.43% 36.5mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	88.5% 9.73mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	4.9% 181g	15.4% 568g	3700g per day for Men 19-50 years

Hearts Of Palm VS Cranberry Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hearts Of Palm or Cranberry Juice?

Lets compare vitamin content per 300 calories of Hearts Of Palm vs Cranberry Juice:

• 300 calories of Hearts Of Palm have 2.2 times more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B3, 6.2 times more Vitamin B6 and 9.6 times more Vitamin B9 than Cranberry Juice.
• While 300 kcal of Unsweetened Cranberry Juice contain 2.9 times more Vitamin C, 6 times more Vitamin E and more Vitamin K than Raw Hearts Of Palm.
• 300 calories of Hearts Of Palm have insufficient amounts of Vitamin K
• 300 calories of Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Raw Hearts Of Palm as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Hearts Of Palm vs Cranberry Juice:

• 300 calories of Hearts Of Palm have 4.7 times more Copper, 2.7 times more Iron, 4.3 times more Phosphorus, 9.4 times more Potassium and 14.9 times more Zinc than Cranberry Juice.
• While 300 kcal of Unsweetened Cranberry Juice contain 1.5 times more Magnesium and 3.1 times more Water than Raw Hearts Of Palm.
• 300 calories of Cranberry Juice lack sufficient amounts of Zinc
• Both Raw Hearts Of Palm as well as Unsweetened Cranberry Juice lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hearts Of Palm have 6 times more Fiber and 2.8 times more Protein than Cranberry Juice.
• While 300 kcal of Unsweetened Cranberry Juice contain 5.4 times more Omega 3 and 1.8 times more Sugars than Raw Hearts Of Palm.
• Both Hearts Of Palm and Cranberry Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Hearts Of Palm provide inadequate amounts of Omega 3
• 300 calories of Cranberry Juice provide inadequate amounts of Fiber and Protein
• Both Raw Hearts Of Palm as well as Unsweetened Cranberry Juice provide inadequate amounts of Omega 6 in 300 calories.