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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Canned Turnip Greens no Salt have 6.6 times more Calcium, 2 times more Magnesium, 2.1 times more Sodium and 1.4 times more Water than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 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 no Salt.
• Both Canned Turnip Greens no Salt and Raw Hearts Of Palm have similar amounts of Iron and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Turnip Greens no Salt have 6.5 times more Omega 3 than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 6.1 times more Energy, 9.1 times more Carbohydrate, 40.9 times more Sugars and 2 times more Protein than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Raw Hearts Of Palm have similar amounts of Fiber per 100 g.
• Both Canned Turnip Greens no Salt as well as Raw Hearts Of Palm have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.