Comparing Nutrients in 500 calories Canned Hearts Of Palm VS Cooked Chinese Broccoli

Weight per 500 calories

• Canned Hearts Of Palm: 1786g
• Cooked Chinese Broccoli: 2273g

Canned Hearts Of Palm have 1.3 times more energy per 100g than Cooked Chinese Broccoli. It has very low energy density when compared to other foods. Cooked Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Hearts Of Palm or Cooked Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Canned Hearts Of Palm	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	21.2% 0.34g	366% 5.86g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.5% 82.5g	66.6% 86.6g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	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	113% 43g	150% 57g	38g per day for Men 19-50 years
Protein	80.4% 45g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	207% 1864μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.3% 1mg	255% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	72.3% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	122% 1.6mg	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	174% 696μg	563% 2250μg	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	157% 141mg	712% 641mg	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	NA	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	104% 1036mg	227% 2273mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	154% 1.4mg	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	699% 56mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	1082% 25mg	261% 6mg	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	166% 1161mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	93% 3161mg	174% 5932mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	53.7% 29.5μg	55μg per day for Men 19-50 years
Sodium	507% 7607mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	80.6% 8.86mg	11mg per day for Men 19-50 years
Water	43.5% 1611g	57.5% 2126g	3700g per day for Men 19-50 years

Canned Hearts Of Palm VS Cooked Chinese Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Hearts Of Palm or Cooked Chinese Broccoli?

Lets compare vitamin content per 500 calories of Canned Hearts Of Palm vs Cooked Chinese Broccoli:

• 500 kcal of Cooked Chinese Broccoli contain more Vitamin A, 11 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 4 times more Vitamin B6, 3.2 times more Vitamin B9 and 4.5 times more Vitamin C than Canned Hearts Of Palm.
• 500 calories of Canned Hearts Of Palm have insufficient amounts of Vitamin A
• Both Canned Hearts Of Palm as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Hearts Of Palm vs Cooked Chinese Broccoli:

• 500 calories of Canned Hearts Of Palm have 1.7 times more Copper, 4.4 times more Iron, 1.7 times more Magnesium, 4.1 times more Manganese, 1.2 times more Phosphorus, 47.8 times more Sodium and 2.3 times more Zinc than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 2.2 times more Calcium, 1.9 times more Potassium, 2.4 times more Selenium and 1.3 times more Water than Canned Hearts Of Palm.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Hearts Of Palm have 1.9 times more Omega 6 and 1.7 times more Protein than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 1.5 times more Fat, 17.3 times more Omega 3 and 1.3 times more Fiber than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Chinese Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.