Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Stewed Canned Tomatoes	Hearts Of Palm	Recommended Dietary Allowance
Energy	1.27% 37kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	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	6.75% 8.77g	28% 36.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	12.6% 11.3mg	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	7.84% 1.18mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Hearts Of Palm	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	23.6% 1.9mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	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	4.05% 28.3mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Hearts Of Palm per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Hearts Of Palm:

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Vitamin E and more Vitamin K than Hearts Of Palm.
• While 5 oz of Raw Hearts Of Palm contain 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 47.6 times more Vitamin B6 and 4.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Hearts Of Palm provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Hearts Of Palm have insufficient amounts of Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Hearts Of Palm:

• 5 ounces of Stewed Canned Tomatoes have 1.9 times more Calcium, 15.8 times more Sodium and 1.3 times more Water than Hearts Of Palm.
• While 5 oz of Raw Hearts Of Palm contain 5.8 times more Copper, 1.3 times more Iron, 7 times more Phosphorus, 8.7 times more Potassium and 21.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Hearts Of Palm contain similar levels of Magnesium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Hearts Of Palm lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Hearts Of Palm lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Hearts Of Palm contain 4.4 times more Energy, 4.1 times more Carbohydrate, 4.9 times more Sugars, 1.5 times more Fiber and 3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6 in five ounces.