Comparing Nutrients in 1 kilogram Hearts Of PalmVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Hearts Of Palm

89%

Valencia Oranges

87%

1 kg ▼

Macro Nutrients

Hearts Of Palmvs Valencia Oranges

39.7%1150kcal

Energy

17%490kcal

1150 kcalvs490 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.06%2g

Fat

3.1%3g

2 gvs3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.44%0.46g

Saturated Fat

1.1%0.35g

0.46 gvs0.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.13%0.13g

Omega 3

10%0.16g

0.13 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.47%0.76g

Omega 6

2.6%0.44g

0.76 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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197%256g

Carbohydrate

91%119g

256 gvs119 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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237%172g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

172 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.5%15g

Fiber

65.8%25g

15 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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48.2%27g

Protein

18.6%10.4g

27 gvs10.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Hearts Of Palmvs Valencia Oranges

3.33%30μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

30 μgvs120 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.7%0.5mg

Vitamin B1

72.5%0.87mg

Thiamine

0.5 mgvs0.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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138%1.8mg

Vitamin B2

30.8%0.4mg

Riboflavin

1.8 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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56.3%9mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

9 mgvs2.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

50%2.5mg

Pantothenic acid

NA mgvs2.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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623%8.1mg

Vitamin B6

48.5%0.63mg

Pyridoxine

8.1 mgvs0.63 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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60%240μg

Vitamin B9

98%390μg

Folates and Folic Acid

240 μgvs390 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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89%80mg

Vitamin C

539%485mg

Ascorbic acid

80 mgvs485 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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33.3%5mg

Vitamin E

Tocopherols and Tocotrienols

5 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Hearts Of Palmvs Valencia Oranges

18%180mg

Calcium

40%400mg

180 mgvs400 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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716%6.44mg

Copper

41%0.37mg

6.44 mgvs0.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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211%17mg

Iron

11.3%0.9mg

17 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg

Magnesium

24%100mg

100 mgvs100 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

10%0.23mg

NA mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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200%1400mg

Phosphorus

24.3%170mg

1400 mgvs170 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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531%18060mg

Potassium

52.6%1790mg

18060 mgvs1790 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg

Selenium

7 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.33%140mg

Sodium

0%0mg

140 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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339%37.3mg

Zinc

5.45%0.6mg

37.3 mgvs0.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.8%695g

Water

23.3%863g

695 gvs863 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Hearts Of Palm vs Valencia Oranges:

Raw Hearts Of Palm have 4.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 12.9 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B9 and 6.1 times more Vitamin C than Raw Hearts Of Palm.
Both Raw Hearts Of Palm as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hearts Of Palm vs Valencia Oranges:

Raw Hearts Of Palm have 17.4 times more Copper, 18.8 times more Iron, 8.2 times more Phosphorus, 10.1 times more Potassium and 62.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.2 times more Calcium than Raw Hearts Of Palm.
Both Raw Hearts Of Palm and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Hearts Of Palm have 2.3 times more Energy, 2.2 times more Carbohydrate and 2.6 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Fiber than Raw Hearts Of Palm.
Both Raw Hearts Of Palm and Raw Valencia Oranges have similar amounts of Omega 3 per 1 kg.
Both Raw Hearts Of Palm as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Hearts Of PalmVS Yeast extract spreadValencia OrangesVS Yeast extract spreadHearts Of PalmVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 kilogram Hearts Of PalmVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: