Comparing Nutrients in 100 grams Canned Hearts Of Palm VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Canned Hearts Of Palm	Cooked Nopales	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.019% 0.006g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.08% 0.18g	0.11% 0.019g	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	2.52% 3.28g	130g per day for Men 19-50 years
Sugars	NA	1.54% 1.12g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	1.85% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	5.15% 0.067mg	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	0.75% 3μg	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	5.9% 5.3mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Cooked Nopales	Recommended Dietary Allowance
Calcium	5.8% 58mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	5.44% 0.049mg	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	17.7% 0.41mg	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	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	28.4% 426mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.55% 94g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Canned Hearts Of Palm versus 100 g of Cooked Nopales 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 Nopales:

• 100 grams of Canned Hearts Of Palm have 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 13 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Nopales.
• While 100 g of Cooked Nopales no Salt contain more Vitamin A and 3 times more Vitamin B6 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Nopales provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Canned Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin B6
• 100 grams of Cooked Nopales have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Canned Hearts Of Palm as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Hearts Of Palm have 2.7 times more Copper, 6.3 times more Iron, 3.4 times more Manganese, 4.1 times more Phosphorus, 21.3 times more Sodium and 5.5 times more Zinc than Cooked Nopales.
• While 100 g of Cooked Nopales no Salt contain 2.8 times more Calcium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Nopales contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Cooked Nopales lack sufficient amounts of Zinc
• Both Canned Hearts Of Palm as well as Cooked Nopales no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Hearts Of Palm have 1.4 times more Carbohydrate and 1.9 times more Protein than Cooked Nopales.
• Both Canned Hearts Of Palm and Cooked Nopales offer comparable quantities of Fiber per 100 grams.
• Both Canned Hearts Of Palm as well as Cooked Nopales no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.