Comparing Nutrients in 5 ounces Sun-dried Tomatoes, Packed In Oil VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	10.4% 302kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	5.04% 6.55g	130g per day for Men 19-50 years
Sugars	NA	NA	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	21.6% 8.22g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	13% 7.17g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	2.4% 0.031mg	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	8.15% 32.6μg	14% 55.3μg	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	160% 144mg	12.4% 11mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	21% 0.19mg	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	47.5% 3.8mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	86% 1.98mg	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% 197mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	65.2% 2218mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	40.3% 604mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	2.06% 76.3g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes, Packed In Oil VS Canned Hearts Of Palm per 5 oz

Compare the macro and micronutrient content in 5 oz of Sun-dried Tomatoes, Packed In Oil versus 5 oz of Canned Hearts Of Palm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sun-dried Tomatoes, Packed In Oil vs Canned Hearts Of Palm:

• 5 ounces of Sun-dried Tomatoes, Packed In Oil have more Vitamin A, 17.5 times more Vitamin B1, 6.7 times more Vitamin B2, 8.3 times more Vitamin B3, 3.8 times more Vitamin B5, 14.5 times more Vitamin B6 and 12.9 times more Vitamin C than Canned Hearts Of Palm.
• While 5 oz of Canned Hearts Of Palm contain 1.7 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• 5 ounces of Canned Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B6
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sun-dried Tomatoes, Packed In Oil vs Canned Hearts Of Palm:

• 5 ounces of Sun-dried Tomatoes, Packed In Oil have 3.6 times more Copper, 2.1 times more Magnesium, 2.1 times more Phosphorus, 8.8 times more Potassium and 4.3 times more Selenium than Canned Hearts Of Palm.
• While 5 oz of Canned Hearts Of Palm contain 3 times more Manganese, 1.6 times more Sodium, 1.5 times more Zinc and 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil and Canned Hearts Of Palm contain similar levels of Calcium and Iron per five ounces.
• 5 ounces of Canned Hearts Of Palm lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sun-dried Tomatoes, Packed In Oil have 7.6 times more Energy, 22.7 times more Fat, 14.6 times more Saturated Fat, 4.1 times more Omega 3, 10.8 times more Omega 6, 5 times more Carbohydrate, 2.4 times more Fiber and 2 times more Protein than Canned Hearts Of Palm.
• 5 ounces of Canned Hearts Of Palm provide inadequate amounts of Energy, Omega 3 and Omega 6