Comparing Nutrients in 5 ounces Hearts Of Palm VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Hearts Of Palm	9%	2%	89%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Hearts Of Palm	Frozen Carrots	Recommended Dietary Allowance
Energy	5.62% 163kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	2.06% 0.35g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	33.6% 24.3g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	6.83% 3.83g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Hearts Of Palm	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	10.4% 0.13mg	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	3.54% 14μg	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	3.94% 3.54mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hearts Of Palm	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	11.7% 0.1mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	10.5% 0.24mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	9.8% 333mg	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	1.32% 20mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.66% 99g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Hearts Of Palm VS Frozen Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Hearts Of Palm vs Frozen Carrots:

• 5 ounces of Hearts Of Palm have 4.9 times more Vitamin B2, 1.9 times more Vitamin B3, 8.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.2 times more Vitamin C than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 236.7 times more Vitamin A and more Vitamin K than Raw Hearts Of Palm.
• Both Hearts Of Palm and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin E per five ounces.
• 5 ounces of Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Hearts Of Palm as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hearts Of Palm vs Frozen Carrots:

• 5 ounces of Hearts Of Palm have 8.7 times more Copper, 3.8 times more Iron, 4.2 times more Phosphorus, 7.7 times more Potassium and 11.3 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 2 times more Calcium, 4.9 times more Sodium and 1.3 times more Water than Raw Hearts Of Palm.
• Both Hearts Of Palm and Frozen Carrots contain similar levels of Magnesium per five ounces.
• 5 ounces of Hearts Of Palm lack sufficient amounts of Calcium
• Both Raw Hearts Of Palm as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hearts Of Palm have 3.2 times more Energy, 3.2 times more Carbohydrate, 3.6 times more Sugars and 3.5 times more Protein than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 2.2 times more Fiber than Raw Hearts Of Palm.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Hearts Of Palm as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in five ounces.