Comparing Nutrients in 5 ounces Hearts Of Palm VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Hearts Of Palm	9%	2%	89%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Hearts Of Palm	Canned Turnip Greens	Recommended Dietary Allowance
Energy	5.62% 163kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.3% 0.051g	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	3.06% 4g	130g per day for Men 19-50 years
Sugars	33.6% 24.3g	0.82% 0.6g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	6.83% 3.83g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Hearts Of Palm	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	47% 422μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	4.36% 0.057mg	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	32.6% 130μg	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	24.4% 22mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hearts Of Palm	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	13% 0.12mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	NA	16.2% 0.37mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	5.88% 200mg	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	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	2.66% 99g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Hearts Of Palm VS Canned Turnip Greens per 5 oz

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

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

• 5 ounces of Hearts Of Palm have 5 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3 and 20.3 times more Vitamin B6 than Canned Turnip Greens.
• While 5 oz of Canned Turnip Greens no Salt contain 99.3 times more Vitamin A, 3.8 times more Vitamin B9, 1.9 times more Vitamin C, 2.9 times more Vitamin E and more Vitamin K than Raw Hearts Of Palm.
• 5 ounces of Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin K
• 5 ounces of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Raw Hearts Of Palm as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Hearts Of Palm have 7.8 times more Copper, 6.7 times more Phosphorus, 12.8 times more Potassium and 16.2 times more Zinc than Canned Turnip Greens.
• While 5 oz of Canned Turnip Greens no Salt contain 6.6 times more Calcium, 2 times more Magnesium and 1.4 times more Water than Raw Hearts Of Palm.
• Both Hearts Of Palm and Canned Turnip Greens contain similar levels of Iron per five ounces.
• 5 ounces of Hearts Of Palm lack sufficient amounts of Calcium
• Both Raw Hearts Of Palm as well as Canned Turnip Greens no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hearts Of Palm have 6.1 times more Energy, 9.1 times more Carbohydrate, 40.9 times more Sugars and 2 times more Protein than Canned Turnip Greens.
• While 5 oz of Canned Turnip Greens no Salt contain 6.5 times more Omega 3 than Raw Hearts Of Palm.
• Both Hearts Of Palm and Canned Turnip Greens offer comparable quantities of Fiber per five ounces.
• 5 ounces of Hearts Of Palm provide inadequate amounts of Omega 3
• 5 ounces of Canned Turnip Greens provide inadequate amounts of Energy
• Both Raw Hearts Of Palm as well as Canned Turnip Greens no Salt provide inadequate amounts of Omega 6 in five ounces.