Comparing Nutrients in 5 ounces Hearts Of Palm VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Hearts Of Palm	9%	2%	89%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Hearts Of Palm	Tofu Yogurt	Recommended Dietary Allowance
Energy	5.62% 163kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	7.5% 1.28g	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	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	33.6% 24.3g	2.42% 1.76g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	6.83% 3.83g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Hearts Of Palm	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	2.2% 0.028mg	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	2.13% 8.5μg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hearts Of Palm	Tofu Yogurt	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	12% 0.11mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.66% 99g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Hearts Of Palm VS Tofu Yogurt per 5 oz

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

Lets compare vitamin content per 5 ounces of Hearts Of Palm vs Tofu Yogurt:

• 5 ounces of Hearts Of Palm have 9 times more Vitamin B2, 3.8 times more Vitamin B3, 40.5 times more Vitamin B6, 4 times more Vitamin B9, 3.2 times more Vitamin C and 1.6 times more Vitamin E than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain more Vitamin K than Raw Hearts Of Palm.
• Both Hearts Of Palm and Tofu Yogurt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Hearts Of Palm have insufficient amounts of Vitamin K
• 5 ounces of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Hearts Of Palm as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hearts Of Palm vs Tofu Yogurt:

• 5 ounces of Hearts Of Palm have 8.6 times more Copper, 1.6 times more Iron, 3.7 times more Phosphorus, 38.4 times more Potassium and 12 times more Zinc than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 6.6 times more Calcium, 4 times more Magnesium, 18.6 times more Selenium and 2.5 times more Sodium than Raw Hearts Of Palm.
• 5 ounces of Hearts Of Palm lack sufficient amounts of Calcium and Selenium
• 5 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hearts Of Palm have 1.2 times more Energy, 1.6 times more Carbohydrate, 13.8 times more Sugars and 7.5 times more Fiber than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 8.9 times more Omega 3, 11.9 times more Omega 6 and 1.3 times more Protein than Raw Hearts Of Palm.
• 5 ounces of Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber