Comparing Nutrients in 7 ounces Canned Hearts Of Palm VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Canned Hearts Of Palm	Green Cauliflower	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	0.34% 0.058g	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	9.3% 12g	130g per day for Men 19-50 years
Sugars	NA	8.3% 6g	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	12.5% 4.76g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.93% 5g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	34% 0.44mg	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	28.3% 113μg	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	194% 175mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Green Cauliflower	Recommended Dietary Allowance
Calcium	11.5% 115mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	9.04% 0.081mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	21.3% 0.49mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Hearts Of Palm VS Green Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Hearts Of Palm vs Green Cauliflower:

• 7 oz of Raw Green Cauliflower contain 7.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 5.5 times more Vitamin B5, 10.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 11.2 times more Vitamin C than Canned Hearts Of Palm.
• 7 ounces of Canned Hearts Of Palm have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Canned Hearts Of Palm as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Hearts Of Palm vs Green Cauliflower:

• 7 ounces of Canned Hearts Of Palm have 1.8 times more Calcium, 3.2 times more Copper, 4.3 times more Iron, 1.9 times more Magnesium, 5.6 times more Manganese, 18.5 times more Sodium and 1.8 times more Zinc than Green Cauliflower.
• While 7 oz of Raw Green Cauliflower contain 1.7 times more Potassium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Green Cauliflower contain similar levels of Phosphorus and Water per seven ounces.
• Both Canned Hearts Of Palm as well as Raw Green Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Cauliflower contain 5.5 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Fiber than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Green Cauliflower offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Hearts Of Palm provide inadequate amounts of Omega 3
• Both Canned Hearts Of Palm as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.