Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Canned Carrots with Salt	Hearts Of Palm	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	39% 51g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	47% 34g	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	7.83% 2.98g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	124% 1.6mg	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	4.47% 18μg	12% 47.6μg	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	5.95% 5.36mg	17.6% 16mg	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	9.8% 1.47mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Hearts Of Palm	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	142% 1.28mg	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	16% 1.27mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	6.8% 47.6mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	105% 3584mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	5% 184g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Hearts Of Palm per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Hearts Of Palm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Hearts Of Palm:

• 7 ounces of Canned Carrots with Salt have 186 times more Vitamin A, 1.5 times more Vitamin E and more Vitamin K than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 2.8 times more Vitamin B1, 6 times more Vitamin B2, 1.6 times more Vitamin B3, 7.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 3 times more Vitamin C than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Hearts Of Palm:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Calcium, 17.3 times more Sodium and 1.3 times more Water than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 6.2 times more Copper, 2.6 times more Iron, 5.8 times more Phosphorus, 10.1 times more Potassium and 14.3 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Hearts Of Palm lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Raw Hearts Of Palm lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Hearts Of Palm contain 4.6 times more Energy, 4.6 times more Carbohydrate, 6.9 times more Sugars and 4.2 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Hearts Of Palm offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.