Comparing Nutrients in 100 grams Hearts Of Palm VS Canned Turnip Greens

Macros Ratio

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

Macro Nutrients

	Hearts Of Palm	Canned Turnip Greens	Recommended Dietary Allowance
Energy	3.97% 115kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	2.16% 2.8g	130g per day for Men 19-50 years
Sugars	23.7% 17g	0.58% 0.42g	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	3.95% 1.5g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	4.82% 2.7g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Hearts Of Palm	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	33% 298μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	2.25% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.28% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	3.08% 0.04mg	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	6% 24μg	23% 92μg	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	8.9% 8mg	17.2% 15.5mg	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	3.33% 0.5mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	239% 287μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hearts Of Palm	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	1.8% 18mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	9.22% 0.083mg	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	21% 1.7mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	NA	11.4% 0.26mg	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	20% 140mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	53% 1806mg	4.15% 141mg	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	0.93% 14mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Hearts Of Palm VS Canned Turnip Greens per 100 g

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

Lets compare vitamin content per 100 grams of Hearts Of Palm vs Canned Turnip Greens:

• 100 grams of Hearts Of Palm have 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.
• While 100 g of Canned Turnip Greens no Salt contain 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.
• 100 grams of Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin K
• 100 grams of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Raw Hearts Of Palm as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hearts Of Palm vs Canned Turnip Greens:

• 100 grams of Hearts Of Palm have 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.
• While 100 g of Canned Turnip Greens no Salt contain 6.6 times more Calcium, 2 times more Magnesium and 1.4 times more Water than Raw Hearts Of Palm.
• Both Hearts Of Palm and Canned Turnip Greens contain similar levels of Iron per 100 grams.
• 100 grams of Hearts Of Palm lack sufficient amounts of Calcium
• Both Raw Hearts Of Palm as well as Canned Turnip Greens no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hearts Of Palm have 6.1 times more Energy, 9.1 times more Carbohydrate, 40.9 times more Sugars and 2 times more Protein than Canned Turnip Greens.
• While 100 g of Canned Turnip Greens no Salt contain 6.5 times more Omega 3 than Raw Hearts Of Palm.
• Both Hearts Of Palm and Canned Turnip Greens offer comparable quantities of Fiber per 100 grams.
• 100 grams of Hearts Of Palm provide inadequate amounts of Omega 3
• 100 grams of Canned Turnip Greens provide inadequate amounts of Energy
• Both Raw Hearts Of Palm as well as Canned Turnip Greens no Salt provide inadequate amounts of Omega 6 in 100 grams.