Comparing Nutrients in 7 ounces Canned Potatoes VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Canned Potatoes	Hearts Of Palm	Recommended Dietary Allowance
Energy	4.1% 119kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	20.8% 27g	39% 51g	130g per day for Men 19-50 years
Sugars	1.6% 1.17g	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	12.5% 4.76g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	2.98% 12μg	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	11.2% 10mg	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	0.66% 0.099mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Hearts Of Palm	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	31.3% 2.5mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	7.94% 55.6mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	105% 3584mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	4.52% 167g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes VS Hearts Of Palm per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Potatoes 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 Potatoes vs Hearts Of Palm:

• 7 ounces of Canned Potatoes have 1.4 times more Vitamin B1 than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 18 times more Vitamin B2, 4.3 times more Vitamin B6, 4 times more Vitamin B9, 1.6 times more Vitamin C and 10 times more Vitamin E than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Hearts Of Palm provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Potatoes have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Canned Potatoes Solids no Salt 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 Canned Potatoes vs Hearts Of Palm:

• 7 ounces of Canned Potatoes have 1.4 times more Magnesium and 1.2 times more Water than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 11.3 times more Copper, 1.3 times more Iron, 5 times more Phosphorus, 7.9 times more Potassium and 13.3 times more Zinc than Canned Potatoes Solids no Salt.
• Both Canned Potatoes Solids no Salt 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 ounces of Canned Potatoes have 1.6 times more Fiber than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 1.9 times more Energy, 1.9 times more Carbohydrate, 29.1 times more Sugars and 1.9 times more Protein than Canned Potatoes Solids no Salt.
• Both Canned Potatoes Solids no Salt as well as Raw Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.