Comparing Nutrients in 5 ounces Hearts Of Palm VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hearts Of Palm	9%	2%	89%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Hearts Of Palm	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.62% 163kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	33.6% 24.3g	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	5.6% 2.13g	34.7% 13g	38g per day for Men 19-50 years
Protein	6.83% 3.83g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Hearts Of Palm	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	11.3% 0.15mg	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	8.5% 34μg	26.2% 105μg	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	12.6% 11.3mg	1.9% 1.7mg	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	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hearts Of Palm	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	45.5% 0.41mg	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	30% 2.4mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	19.6% 0.45mg	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	28.3% 198mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.66% 99g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Hearts Of Palm VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Hearts Of Palm versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Hearts Of Palm vs Boiled California Red Kidney Beans:

• 5 ounces of Hearts Of Palm have 2.9 times more Vitamin B2, 1.7 times more Vitamin B3, 7.8 times more Vitamin B6 and 6.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.6 times more Vitamin B1 and 3.1 times more Vitamin B9 than Raw Hearts Of Palm.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Hearts Of Palm as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hearts Of Palm vs Boiled California Red Kidney Beans:

• 5 ounces of Hearts Of Palm have 2.2 times more Copper, 4.3 times more Potassium and 4.3 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.7 times more Calcium, 1.8 times more Iron, 4.8 times more Magnesium and 1.7 times more Selenium than Raw Hearts Of Palm.
• Both Hearts Of Palm and Boiled California Red Kidney Beans contain similar levels of Phosphorus per five ounces.
• 5 ounces of Hearts Of Palm lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 2.5 times more Omega 3, 6.2 times more Fiber and 3.4 times more Protein than Raw Hearts Of Palm.
• Both Hearts Of Palm and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Hearts Of Palm provide inadequate amounts of Omega 3
• Both Raw Hearts Of Palm as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.