Comparing Nutrients in 500 calories Canned Hearts Of Palm VS Green Cauliflower

Weight per 500 calories

• Canned Hearts Of Palm: 1786g
• Green Cauliflower: 1613g

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

Discover which food has more nutrients per 500 calories - Canned Hearts Of Palm or Green Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Canned Hearts Of Palm	Green Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	5% 4.84g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	21.2% 0.34g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	2.75% 0.47g	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	75.6% 98g	130g per day for Men 19-50 years
Sugars	NA	67.4% 49g	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	136% 51.6g	38g per day for Men 19-50 years
Protein	80.4% 45g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.3% 1mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	225% 11.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	275% 3.6mg	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	230% 919μg	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	1579% 1421mg	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	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	272% 326μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Green Cauliflower	Recommended Dietary Allowance
Calcium	104% 1036mg	53.2% 532mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	73.5% 0.66mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	1082% 25mg	173% 4mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	93% 3161mg	142% 4839mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	17.6% 9.68μg	55μg per day for Men 19-50 years
Sodium	507% 7607mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	43.5% 1611g	39% 1448g	3700g per day for Men 19-50 years

Canned Hearts Of Palm VS Green Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Hearts Of Palm or Green Cauliflower?

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

• 500 kcal of Raw Green Cauliflower contain more Vitamin A, 6.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 9.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 10.1 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 Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Hearts Of Palm have 1.9 times more Calcium, 3.6 times more Copper, 4.7 times more Iron, 2.1 times more Magnesium, 6.2 times more Manganese, 1.3 times more Selenium, 20.5 times more Sodium and 2 times more Zinc than Green Cauliflower.
• While 500 kcal of Raw Green Cauliflower contain 1.5 times more Potassium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Green Cauliflower contain similar levels of Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Hearts Of Palm have 2.3 times more Fat and 7 times more Omega 6 than Green Cauliflower.
• While 500 kcal of Raw Green Cauliflower contain 4.9 times more Omega 3 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Green Cauliflower offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Green Cauliflower provide inadequate amounts of Omega 6