Comparing Nutrients in 5 ounces Canned Hearts Of Palm VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Nopales	27%	4%	69%

Macro Nutrients

	Canned Hearts Of Palm	Nopales	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.04% 6.55g	3.63% 4.72g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	8.95% 3.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	7.63% 0.099mg	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	14% 55.3μg	1.06% 4.25μg	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	12.4% 11mg	14.6% 13mg	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	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Nopales	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	8.2% 0.074mg	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	55.5% 4.44mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	28% 0.65mg	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	13% 92mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	10.7% 364mg	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	40.3% 604mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.6% 133g	3700g per day for Men 19-50 years

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

• Canned Hearts Of Palm have 1.4 times more Vitamin B2 and 13 times more Vitamin B9 than Raw Nopales.
• While Raw Nopales contain more Vitamin A, 1.3 times more Vitamin B5 and 3.2 times more Vitamin B6 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Raw Nopales have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 5 oz.
• Both Canned Hearts Of Palm as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Hearts Of Palm have 2.6 times more Copper, 5.3 times more Iron, 3.1 times more Manganese, 4.1 times more Phosphorus, 20.3 times more Sodium and 4.6 times more Zinc than Raw Nopales.
• While Raw Nopales contain 2.8 times more Calcium, 1.4 times more Magnesium and 1.5 times more Potassium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Raw Nopales have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Hearts Of Palm have 3.8 times more Omega 3, 4.2 times more Omega 6, 1.4 times more Carbohydrate and 1.9 times more Protein than Raw Nopales.
• Both Canned Hearts Of Palm and Raw Nopales have similar amounts of Fiber per 5 oz.
• Both Canned Hearts Of Palm as well as Raw Nopales have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.