Comparing Nutrients in 5 ounces Bulb Fennel VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Bulb Fennel	14%	5%	81%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Bulb Fennel	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.96% 10.3g	5.04% 6.55g	130g per day for Men 19-50 years
Sugars	7.7% 5.57g	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	11.6% 4.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.14% 1.76g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	2.4% 0.031mg	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	9.57% 38.3μg	14% 55.3μg	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	19% 17mg	12.4% 11mg	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	5.5% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	21% 0.19mg	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	13% 1.03mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	11.8% 0.27mg	86% 1.98mg	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	10% 71mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	40.3% 604mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulb Fennel VS Canned Hearts Of Palm per 5 oz

Compare the macro and micronutrient content in 5 oz of Bulb Fennel versus 5 oz of Canned Hearts Of Palm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bulb Fennel vs Canned Hearts Of Palm:

• 5 ounces of Bulb Fennel have more Vitamin A, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Hearts Of Palm.
• While 5 oz of Canned Hearts Of Palm contain 1.8 times more Vitamin B2 and 1.4 times more Vitamin B9 than Raw Bulb Fennel.
• 5 ounces of Canned Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Bulb Fennel as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bulb Fennel vs Canned Hearts Of Palm:

• 5 ounces of Bulb Fennel have 2.3 times more Potassium than Canned Hearts Of Palm.
• While 5 oz of Canned Hearts Of Palm contain 2 times more Copper, 4.3 times more Iron, 2.2 times more Magnesium, 7.3 times more Manganese, 1.3 times more Phosphorus, 8.2 times more Sodium and 5.8 times more Zinc than Raw Bulb Fennel.
• Both Bulb Fennel and Canned Hearts Of Palm contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Bulb Fennel lack sufficient amounts of Zinc
• Both Raw Bulb Fennel as well as Canned Hearts Of Palm lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bulb Fennel have 1.6 times more Carbohydrate and 1.3 times more Fiber than Canned Hearts Of Palm.
• While 5 oz of Canned Hearts Of Palm contain 2 times more Protein than Raw Bulb Fennel.
• Both Raw Bulb Fennel as well as Canned Hearts Of Palm provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.