Comparing Nutrients in 500 calories Arugula VS Canned Hearts Of Palm

Weight per 500 calories

• Arugula: 2000g
• Canned Hearts Of Palm: 1786g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Arugula or Canned Hearts Of Palm?

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Arugula	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	5.38% 1.72g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	213% 3.4g	21.2% 0.34g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	19.2% 3.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	63.5% 82.5g	130g per day for Men 19-50 years
Sugars	56.6% 41g	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	84.2% 32g	113% 43g	38g per day for Men 19-50 years
Protein	92% 51.6g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Arugula	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	264% 2380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	78.3% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.74mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	30.2% 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	485% 1940μg	174% 696μg	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	333% 300mg	157% 141mg	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	57.3% 8.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1810% 2172μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	320% 3200mg	104% 1036mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	264% 2.38mg	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	365% 29mg	699% 56mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	162% 679mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	1082% 25mg	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	149% 1040mg	166% 1161mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	93% 3161mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	507% 7607mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	49.6% 1834g	43.5% 1611g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Arugula vs Canned Hearts Of Palm:

• Raw Arugula has more Vitamin A, 4.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B5, 3.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Hearts Of Palm.
• While Canned Hearts Of Palm contain 1.3 times more Vitamin B3 than Raw Arugula.
• Both Raw Arugula as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Arugula vs Canned Hearts Of Palm:

• Raw Arugula has 3.1 times more Calcium, 1.4 times more Magnesium and 2.3 times more Potassium than Canned Hearts Of Palm.
• While Canned Hearts Of Palm contain 1.6 times more Copper, 1.9 times more Iron, 3.9 times more Manganese, 2.1 times more Selenium, 14.1 times more Sodium and 2.2 times more Zinc than Raw Arugula.
• Both Raw Arugula and Canned Hearts Of Palm have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Arugula has 10 times more Omega 3 than Canned Hearts Of Palm.
• While Canned Hearts Of Palm contain 1.3 times more Saturated Fat, 1.3 times more Omega 6 and 1.3 times more Fiber than Raw Arugula.
• Both Raw Arugula and Canned Hearts Of Palm have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Raw Arugula as well as Canned Hearts Of Palm have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.