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

Weight per 100 calories

• Canned Hearts Of Palm: 357g
• Cooked Nopales: 667g

Canned Hearts Of Palm have 1.9 times more energy per 100g than Cooked Nopales. It has very low energy density when compared to other foods. Cooked Nopales no Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Hearts Of Palm or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.2g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	4.24% 0.068g	0.83% 0.013g	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	17% 22g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.47g	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	35% 13.3g	38g per day for Men 19-50 years
Protein	16% 9g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Hearts Of Palm	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.04% 0.079mg	34.4% 0.45mg	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	5% 20μg	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	39.3% 35.3mg	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	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hearts Of Palm	Cooked Nopales	Recommended Dietary Allowance
Calcium	20.7% 207mg	109% 1093mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.48mg	36.3% 0.33mg	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	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	74.6% 313mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	118% 2.7mg	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	15.2% 107mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	101% 1521mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	8.7% 322g	17% 629g	3700g per day for Men 19-50 years

Canned Hearts Of Palm VS Cooked Nopales Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Hearts Of Palm or Cooked Nopales?

Lets compare vitamin content per 100 calories of Canned Hearts Of Palm vs Cooked Nopales:

• 100 calories of Canned Hearts Of Palm have 7 times more Vitamin B9 than Cooked Nopales.
• While 100 kcal of Cooked Nopales no Salt contain more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Hearts Of Palm.
• 100 calories of Canned Hearts Of Palm have insufficient amounts of Vitamin A
• Both Canned Hearts Of Palm as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Canned Hearts Of Palm have 1.5 times more Copper, 3.4 times more Iron, 1.8 times more Manganese, 2.2 times more Phosphorus, 11.4 times more Sodium and 2.9 times more Zinc than Cooked Nopales.
• While 100 kcal of Cooked Nopales no Salt contain 5.3 times more Calcium, 2.3 times more Magnesium, 2.1 times more Potassium, 1.9 times more Selenium and 2 times more Water than Canned Hearts Of Palm.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Hearts Of Palm have 6.6 times more Fat, 5.1 times more Omega 3 and 5.2 times more Omega 6 than Cooked Nopales.
• While 100 kcal of Cooked Nopales no Salt contain 1.3 times more Carbohydrate and 1.6 times more Fiber than Canned Hearts Of Palm.
• Both Canned Hearts Of Palm and Cooked Nopales offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Cooked Nopales provide inadequate amounts of Omega 3 and Omega 6