Comparing Nutrients in 100 grams Canned Hearts Of Palm VS Cooked Green Cauliflower

Macros Ratio

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

Macro Nutrients

	Canned Hearts Of Palm	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.08% 0.18g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.55% 4.62g	4.83% 6.3g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.12g	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	6.3% 2.4g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	16% 0.21mg	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	9.75% 39μg	10.3% 41μg	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	8.78% 7.9mg	80.7% 72.6mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.3% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	4.44% 0.04mg	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	39% 3.13mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	10.5% 0.24mg	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	9.3% 65mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	28.4% 426mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.4% 89.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Hearts Of Palm VS Cooked Green Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Canned Hearts Of Palm versus 100 g of Cooked Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Hearts Of Palm vs Cooked Green Cauliflower:

• 100 g of Cooked Green Cauliflower contain 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 5.4 times more Vitamin B5, 9.4 times more Vitamin B6 and 9.2 times more Vitamin C than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Green Cauliflower provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Canned Hearts Of Palm have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Canned Hearts Of Palm as well as Cooked Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Hearts Of Palm vs Cooked Green Cauliflower:

• 100 grams of Canned Hearts Of Palm have 1.8 times more Calcium, 3.3 times more Copper, 4.3 times more Iron, 2 times more Magnesium, 5.8 times more Manganese, 18.5 times more Sodium and 1.8 times more Zinc than Cooked Green Cauliflower.
• While 100 g of Cooked Green Cauliflower contain 1.6 times more Potassium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Green Cauliflower contain similar levels of Phosphorus and Water per 100 grams.
• Both Canned Hearts Of Palm as well as Cooked Green Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Green Cauliflower contain 5.6 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Fiber than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Green Cauliflower offer comparable quantities of Protein per 100 grams.
• 100 grams of Canned Hearts Of Palm provide inadequate amounts of Omega 3
• Both Canned Hearts Of Palm as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in 100 grams.