Comparing Nutrients in 7 ounces Canned Turnip Greens VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Canned Turnip Greens	Hearts Of Palm	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	4.3% 5.58g	39% 51g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	6.8% 2.58g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	65.7% 591μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	45.6% 183μg	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	34% 30.8mg	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	19.4% 2.9mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	475% 570μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Hearts Of Palm	Recommended Dietary Allowance
Calcium	23.4% 234mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	37.5% 3mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	5.95% 41.7mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	105% 3584mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	5.08% 188g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Turnip Greens vs Hearts Of Palm:

• Canned Turnip Greens no Salt have 99.3 times more Vitamin A, 3.8 times more Vitamin B9, 1.9 times more Vitamin C, 2.9 times more Vitamin E and more Vitamin K than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 5 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3 and 20.3 times more Vitamin B6 than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt as well as Raw Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Turnip Greens vs Hearts Of Palm:

• Canned Turnip Greens no Salt have 6.6 times more Calcium, 2 times more Magnesium, 2.1 times more Sodium and 1.4 times more Water than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 7.8 times more Copper, 6.7 times more Phosphorus, 12.8 times more Potassium and 16.2 times more Zinc than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Raw Hearts Of Palm have similar amounts of Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Turnip Greens no Salt have 6.5 times more Omega 3 than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 6.1 times more Energy, 9.1 times more Carbohydrate, 40.9 times more Sugars and 2 times more Protein than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Raw Hearts Of Palm have similar amounts of Fiber per 7 oz.
• Both Canned Turnip Greens no Salt as well as Raw Hearts Of Palm have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.