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

Weight per 500 calories

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

Canned Hearts Of Palm have 1.9 times more energy per unit of mass than Cooked Nopales no Salt, which is very low in comparison to other foods. Cooked Nopales having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	21.2% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	19.2% 3.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	63.5% 82.5g	130g per day for Men 19-50 years
Sugars	51.5% 37.3g	NA	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	175% 66.7g	113% 43g	38g per day for Men 19-50 years
Protein	80.4% 45g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	81.5% 733μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.33mg	78.3% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.7% 9.87mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	30.2% 0.39mg	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	25% 100μg	174% 696μg	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	196% 177mg	157% 141mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	142% 170μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	547% 5467mg	104% 1036mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	264% 2.38mg	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	208% 16.7mg	699% 56mg	8mg per day for Men 19-50 years
Magnesium	373% 1567mg	162% 679mg	420mg per day for Men 19-50 years
Manganese	591% 13.6mg	1082% 25mg	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	76% 533mg	166% 1161mg	700mg per day for Men 19-50 years
Potassium	191% 6500mg	93% 3161mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	44.4% 667mg	507% 7607mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	85% 3144g	43.5% 1611g	3700g per day for Men 19-50 years

Cooked Nopales VS Canned Hearts Of Palm Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Nopales have 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.
• While 500 kcal of Canned Hearts Of Palm contain 7 times more Vitamin B9 than Cooked Nopales no Salt.
• 500 calories of Canned Hearts Of Palm have insufficient amounts of Vitamin A
• Both Cooked Nopales no Salt as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Nopales have 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.
• While 500 kcal of Canned Hearts Of Palm contain 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 no Salt.

Comparison of macro-nutrients per 500 calories:

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