Comparing Nutrients in 300 calories Hearts Of Palm VS Tofu Yogurt

Weight per 300 calories

• Hearts Of Palm: 261g
• Tofu Yogurt: 319g

Hearts Of Palm have 1.2 times more energy per 100g than Tofu Yogurt. It has average energy density when compared to other foods. Tofu yogurt having average energy density.

Discover which food has more nutrients per 300 calories - Hearts Of Palm or Tofu Yogurt?

Macros Ratio

	Protein	Fat	Carbs
Hearts Of Palm	9%	2%	89%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Hearts Of Palm	Tofu Yogurt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	5.92% 5.74g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	17% 2.88g	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	39% 51g	130g per day for Men 19-50 years
Sugars	61.7% 44.8g	5.46% 3.96g	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	10.3% 3.9g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Hearts Of Palm	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0.87% 7.83μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	4.8% 0.77mg	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	4.9% 0.064mg	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	4.8% 19μg	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	8.87% 7.98mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.3% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hearts Of Palm	Tofu Yogurt	Recommended Dietary Allowance
Calcium	4.7% 47mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	26.6% 0.24mg	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	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	139% 4711mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	3.32% 1.83μg	75.4% 41.5μg	55μg per day for Men 19-50 years
Sodium	2.43% 36.5mg	7.45% 112mg	1500mg per day for Men 19-50 years
Zinc	88.5% 9.73mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	4.9% 181g	6.7% 247g	3700g per day for Men 19-50 years

Hearts Of Palm VS Tofu Yogurt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hearts Of Palm or Tofu Yogurt?

Lets compare vitamin content per 300 calories of Hearts Of Palm vs Tofu Yogurt:

• 300 calories of Hearts Of Palm have 7.4 times more Vitamin B2, 3.1 times more Vitamin B3, 33.1 times more Vitamin B6, 3.3 times more Vitamin B9, 2.6 times more Vitamin C and 1.3 times more Vitamin E than Tofu Yogurt.
• While 300 kcal of Tofu yogurt contain 1.5 times more Vitamin B1 and more Vitamin K than Raw Hearts Of Palm.
• 300 calories of Hearts Of Palm have insufficient amounts of Vitamin K
• 300 calories of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Hearts Of Palm as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Hearts Of Palm vs Tofu Yogurt:

• 300 calories of Hearts Of Palm have 7 times more Copper, 1.3 times more Iron, 3 times more Phosphorus, 31.4 times more Potassium and 9.8 times more Zinc than Tofu Yogurt.
• While 300 kcal of Tofu yogurt contain 8 times more Calcium, 4.9 times more Magnesium, 22.7 times more Selenium, 3.1 times more Sodium and 1.4 times more Water than Raw Hearts Of Palm.
• 300 calories of Hearts Of Palm lack sufficient amounts of Calcium and Selenium
• 300 calories of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hearts Of Palm have 1.3 times more Carbohydrate, 11.3 times more Sugars and 6.1 times more Fiber than Tofu Yogurt.
• While 300 kcal of Tofu yogurt contain 10.9 times more Omega 3, 14.5 times more Omega 6 and 1.6 times more Protein than Raw Hearts Of Palm.
• Both Hearts Of Palm and Tofu Yogurt offer comparable quantities of Energy per 300 calories.
• 300 calories of Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Tofu Yogurt provide inadequate amounts of Fiber