Comparing Nutrients in 7 ounces Canned Hearts Of Palm VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Hearts Of Palm	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.05% 9.17g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	8.93% 5g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	11.3% 0.15mg	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	19.3% 77.4μg	18% 71.4μg	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	17.4% 15.7mg	2.65% 2.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	29.8% 0.27mg	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	77.6% 6.2mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	14.5% 0.33mg	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	18.4% 129mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Hearts Of Palm vs Canned Kidney Beans:

• Canned Hearts Of Palm have 6.6 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 10.5 times more Vitamin B1 and 3.4 times more Vitamin B6 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Canned All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Canned Hearts Of Palm as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Hearts Of Palm vs Canned Kidney Beans:

• Canned Hearts Of Palm have 1.7 times more Calcium, 2.7 times more Iron, 1.4 times more Magnesium, 8.3 times more Manganese, 1.4 times more Sodium and 2.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Selenium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Canned All Types Kidney Beans have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Hearts Of Palm have 1.7 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3 times more Energy, 4.3 times more Omega 3, 3.1 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.