Comparing Nutrients in 7 ounces Chilled Orange Juice VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Chilled Orange Juice	Hearts Of Palm	Recommended Dietary Allowance
Energy	3.35% 97kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	17.6% 23g	39% 51g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	9.43% 37.7μg	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	74% 66.7mg	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	2.65% 0.4mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Hearts Of Palm	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	3.22% 0.26mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	105% 3584mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	4.68% 173g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Hearts Of Palm per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice 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 Chilled Orange Juice vs Hearts Of Palm:

• 7 ounces of Chilled Orange Juice have 4.2 times more Vitamin C than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 4.6 times more Vitamin B2, 3.2 times more Vitamin B3, 10.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.5 times more Vitamin E than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Hearts Of Palm provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• Both Chilled Orange Juice from Concentrate as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Hearts Of Palm:

• 7 ounces of Chilled Orange Juice have 1.3 times more Water than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 15.3 times more Copper, 13 times more Iron, 8.2 times more Phosphorus, 10.1 times more Potassium and 53.3 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Hearts Of Palm contain similar levels of Magnesium per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Iron and Zinc
• Both Chilled Orange Juice from Concentrate as well as Raw Hearts Of Palm lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Hearts Of Palm contain 2.3 times more Energy, 2.2 times more Carbohydrate, 2.1 times more Sugars, 5 times more Fiber and 4 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Raw Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.