Comparing Nutrients in 500 calories Canned Hearts Of Palm VS Almonds

Weight per 500 calories

• Canned Hearts Of Palm: 1786g
• Almonds: 86.4g

Almonds have 20.7 times more energy per unit of mass than Canned Hearts Of Palm, which is very high in comparison to other foods. Canned Hearts Of Palm having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Hearts Of Palm	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	21.2% 0.34g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	62.6% 10.6g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	113% 43g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	80.4% 45g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.3% 1mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	174% 696μg	9.5% 38μg	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	0% 0mg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Almonds	Recommended Dietary Allowance
Calcium	104% 1036mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	1082% 25mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	93% 3161mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	507% 7607mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	43.5% 1611g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Canned Hearts Of Palm have 2.5 times more Vitamin B3, 5.5 times more Vitamin B5, 3.3 times more Vitamin B6, 18.3 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Canned Hearts Of Palm and Almonds have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Canned Hearts Of Palm as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Hearts Of Palm have 4.5 times more Calcium, 2.7 times more Copper, 17.4 times more Iron, 2.9 times more Magnesium, 13.2 times more Manganese, 2.8 times more Phosphorus, 5 times more Potassium, 3.5 times more Selenium, 8809.1 times more Sodium, 7.6 times more Zinc and 422.9 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Canned Hearts Of Palm have 131 times more Omega 3, 4.4 times more Carbohydrate, 4 times more Fiber and 2.5 times more Protein than Almonds.
• While Almonds contain 3.9 times more Fat, 1.4 times more Saturated Fat and 3.3 times more Omega 6 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Almonds have similar amounts of Energy per 500 kcal.
• Both Canned Hearts Of Palm as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.