Comparing Nutrients in 300 calories Nopales VS Canned Hearts Of Palm

Weight per 300 calories

• Nopales: 1875g
• Canned Hearts Of Palm: 1071g

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

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

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	6.85% 6.64g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	4.85% 0.83g	11.5% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	38% 49.5g	130g per day for Men 19-50 years
Sugars	29.7% 21.6g	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	109% 41.3g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	44% 24.8g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	48% 431μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	9.82% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	18% 0.24mg	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	14% 56.3μg	104% 418μg	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	194% 174mg	94% 84.6mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83% 99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	308% 3075mg	62% 621mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	158% 1.43mg	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	138% 11mg	419% 33.5mg	8mg per day for Men 19-50 years
Magnesium	232% 975mg	97% 407mg	420mg per day for Men 19-50 years
Manganese	373% 8.57mg	649% 15mg	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	43% 300mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	142% 4819mg	55.8% 1896mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	304% 4564mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	47.7% 1765g	26% 966g	3700g per day for Men 19-50 years

Nopales VS Canned Hearts Of Palm Nutrients Per 300 Kcal

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

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

• 300 calories of Nopales have more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 5.6 times more Vitamin B6 and 2.1 times more Vitamin C than Canned Hearts Of Palm.
• While 300 kcal of Canned Hearts Of Palm contain 7.4 times more Vitamin B9 than Raw Nopales.
• 300 calories of Canned Hearts Of Palm have insufficient amounts of Vitamin A
• Both Raw Nopales as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Nopales have 4.9 times more Calcium, 2.4 times more Magnesium, 2.5 times more Potassium, 1.8 times more Selenium and 1.8 times more Water than Canned Hearts Of Palm.
• While 300 kcal of Canned Hearts Of Palm contain 1.5 times more Copper, 3 times more Iron, 1.7 times more Manganese, 2.3 times more Phosphorus, 11.6 times more Sodium and 2.6 times more Zinc than Raw Nopales.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Nopales have 1.3 times more Carbohydrate and 1.6 times more Fiber than Canned Hearts Of Palm.
• While 300 kcal of Canned Hearts Of Palm contain 3.9 times more Fat, 2.2 times more Omega 3 and 2.4 times more Omega 6 than Raw Nopales.
• Both Nopales and Canned Hearts Of Palm offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Nopales provide inadequate amounts of Omega 3 and Omega 6