Comparing Nutrients in 500 calories Canned Hearts Of Palm VS Cooked Nopales

Weight per 500 calories

• Canned Hearts Of Palm: 1786g
• Cooked Nopales: 3333g

Canned Hearts Of Palm have 1.9 times more energy per 100g than Cooked Nopales. It has very low energy density when compared to other foods. Cooked Nopales no Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Canned Hearts Of Palm	Cooked Nopales	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	21.2% 0.34g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	3.73% 0.63g	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	84% 109g	130g per day for Men 19-50 years
Sugars	NA	51.5% 37.3g	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	175% 66.7g	38g per day for Men 19-50 years
Protein	80.4% 45g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	81.5% 733μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.3% 1mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	61.7% 9.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	172% 2.23mg	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	25% 100μg	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	196% 177mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	142% 170μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Cooked Nopales	Recommended Dietary Allowance
Calcium	104% 1036mg	547% 5467mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	181% 1.63mg	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	208% 16.7mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	373% 1567mg	420mg per day for Men 19-50 years
Manganese	1082% 25mg	591% 13.6mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	93% 3161mg	191% 6500mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	507% 7607mg	44.4% 667mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	43.5% 1611g	85% 3144g	3700g per day for Men 19-50 years

Canned Hearts Of Palm VS Cooked Nopales Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Hearts Of Palm have 7 times more Vitamin B9 than Cooked Nopales.
• While 500 kcal of Cooked Nopales no Salt contain more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 1.3 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 Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Hearts Of Palm have 1.5 times more Copper, 3.4 times more Iron, 1.8 times more Manganese, 2.2 times more Phosphorus, 11.4 times more Sodium and 2.9 times more Zinc than Cooked Nopales.
• While 500 kcal of Cooked Nopales no Salt contain 5.3 times more Calcium, 2.3 times more Magnesium, 2.1 times more Potassium, 1.9 times more Selenium and 2 times more Water than Canned Hearts Of Palm.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Hearts Of Palm have 6.6 times more Fat, 5.1 times more Omega 3 and 5.2 times more Omega 6 than Cooked Nopales.
• While 500 kcal of Cooked Nopales no Salt contain 1.3 times more Carbohydrate and 1.6 times more Fiber than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Nopales offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cooked Nopales provide inadequate amounts of Omega 3 and Omega 6