Comparing Nutrients in 500 calories Cranberry Juice VS Hearts Of Palm

Weight per 500 calories

• Cranberry Juice: 1087g
• Hearts Of Palm: 435g

Raw Hearts Of Palm have 2.5 times more energy per unit of mass than Unsweetened Cranberry Juice, which is average in comparison to other foods. Cranberry Juice having low energy density.

Which food has more nutrients per 500 calories - Cranberry Juice or Hearts Of Palm?

Macros Ratio

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

Macro Nutrients

	Cranberry Juice	Hearts Of Palm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	3.53% 0.057g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	85.7% 111g	130g per day for Men 19-50 years
Sugars	181% 132g	103% 74.6g	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	10.7% 7.77g	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	% 29.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.86% 1.1g	17% 6.52g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	60.2% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	24.5% 3.9mg	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	43.5% 0.57mg	271% 3.52mg	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	2.7% 11μg	26% 104μg	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	112% 101mg	38.6% 34.8mg	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	87% 13mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Hearts Of Palm	Recommended Dietary Allowance
Calcium	8.7% 87mg	7.83% 78.3mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	311% 2.8mg	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	34% 2.7mg	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	10.4% 43.5mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	20% 141mg	87% 609mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	231% 7852mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	5.53% 3.04μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	147% 16.2mg	11mg per day for Men 19-50 years
Water	25.6% 947g	8.17% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry Juice vs Hearts Of Palm:

• Unsweetened Cranberry Juice has 2.9 times more Vitamin C, 6 times more Vitamin E and more Vitamin K than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 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 Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cranberry Juice vs Hearts Of Palm:

• Unsweetened Cranberry Juice has 1.5 times more Magnesium and 3.1 times more Water than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 4.7 times more Copper, 2.7 times more Iron, 4.3 times more Phosphorus, 9.4 times more Potassium, 2.8 times more Selenium and 14.9 times more Zinc than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Raw Hearts Of Palm have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unsweetened Cranberry Juice has 5.4 times more Omega 3 and 1.8 times more Sugars than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 6 times more Fiber and 2.8 times more Protein than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Raw Hearts Of Palm have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unsweetened Cranberry Juice as well as Raw Hearts Of Palm have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.