Comparing Nutrients in 100 calories Canned Hearts Of Palm VS Frozen Broccoli Spears

Weight per 100 calories

• Canned Hearts Of Palm: 357g
• Frozen Broccoli Spears: 345g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Canned Hearts Of Palm or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Canned Hearts Of Palm	30%	16%	54%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Hearts Of Palm	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.2g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	4.24% 0.068g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7% 5.07g	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	22.6% 8.57g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	16% 9g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.04% 0.079mg	46.4% 0.6mg	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	35% 139μg	81% 324μg	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	31.3% 28.2mg	262% 236mg	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	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20.7% 207mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.48mg	13.8% 0.12mg	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	140% 11mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	38.4% 0.88mg	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	33% 232mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	101% 1521mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	8.7% 322g	8.44% 312g	3700g per day for Men 19-50 years

Canned Hearts Of Palm VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Hearts Of Palm or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Canned Hearts Of Palm vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain more Vitamin A, 6.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B5, 7.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 8.3 times more Vitamin C than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Canned Hearts Of Palm have insufficient amounts of Vitamin A
• Both Canned Hearts Of Palm as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Hearts Of Palm vs Frozen Broccoli Spears:

• 100 calories of Canned Hearts Of Palm have 1.5 times more Calcium, 3.8 times more Copper, 4.5 times more Iron, 2.5 times more Magnesium, 5.6 times more Manganese, 26 times more Sodium and 3.5 times more Zinc than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 1.4 times more Potassium and 2.6 times more Selenium than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Hearts Of Palm have 1.9 times more Fat and 5.1 times more Omega 6 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 6.4 times more Omega 3 than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6