Comparing Nutrients in 5 ounces Acorns VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Acorns	Hearts Of Palm	Recommended Dietary Allowance
Energy	19% 549kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	NA	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	28% 36.3g	130g per day for Men 19-50 years
Sugars	NA	33.6% 24.3g	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	NA	5.6% 2.13g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Acorns	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	88.3% 1.15mg	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	31% 123μg	8.5% 34μg	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	0% 0mg	12.6% 11.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Hearts Of Palm	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	101% 0.91mg	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	14% 1.1mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	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	16% 112mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Hearts Of Palm per 5 oz

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

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

• 5 ounces of Acorns have 2.2 times more Vitamin B1, 2 times more Vitamin B3 and 3.6 times more Vitamin B9 than Hearts Of Palm.
• While 5 oz of Raw Hearts Of Palm contain 1.5 times more Vitamin B2, 1.5 times more Vitamin B6 and more Vitamin C than Raw Acorns.
• 5 ounces of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acorns vs Hearts Of Palm:

• 5 ounces of Acorns have 2.3 times more Calcium and 6.2 times more Magnesium than Hearts Of Palm.
• While 5 oz of Raw Hearts Of Palm contain 2.1 times more Iron, 1.8 times more Phosphorus, 3.4 times more Potassium and 7.3 times more Zinc than Raw Acorns.
• Both Acorns and Hearts Of Palm contain similar levels of Copper per five ounces.
• 5 ounces of Hearts Of Palm lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 3.4 times more Energy, 119.3 times more Fat, 67.4 times more Saturated Fat, 60.5 times more Omega 6, 1.6 times more Carbohydrate and 2.3 times more Protein than Hearts Of Palm.
• 5 ounces of Hearts Of Palm provide inadequate amounts of Omega 6