Comparing Nutrients in 1 kilogram Hearts Of PalmVS Tofu Yogurt

Macros Ratio

Protein Fat Carbs

Hearts Of Palm

89%

Tofu Yogurt

15%

17%

68%

1 kg ▼

Macro Nutrients

Hearts Of Palmvs Tofu Yogurt

39.7%1150kcal

Energy

32.4%940kcal

1150 kcalvs940 kcal

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

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2.06%2g

Fat

18.6%18g

2 gvs18 g

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

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1.44%0.46g

Saturated Fat

8.1%2.6g

0.46 gvs2.6 g

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

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8.13%0.13g

Omega 3

72.5%1.16g

0.13 gvs1.16 g

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

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4.47%0.76g

Omega 6

53%9g

0.76 gvs9 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

123%160g

256 gvs160 g

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

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237%172g

Sugars

17%12.4g

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

172 gvs12.4 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

5.26%2g

15 gvs2 g

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

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48.2%27g

Protein

62.5%35g

27 gvs35 g

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

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Vitamins

Hearts Of Palmvs Tofu Yogurt

3.33%30μg

Vitamin A

2.22%20μg

RAE, retinol activity equivalents

30 μgvs20 μg

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

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41.7%0.5mg

Vitamin B1

50%0.6mg

Thiamine

0.5 mgvs0.6 mg

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

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138%1.8mg

Vitamin B2

15.4%0.2mg

Riboflavin

1.8 mgvs0.2 mg

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

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56.3%9mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

9 mgvs2.4 mg

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

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Vitamin B5

Pantothenic acid

NA mgvsNA mg

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

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623%8.1mg

Vitamin B6

15.4%0.2mg

Pyridoxine

8.1 mgvs0.2 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

15%60μg

Folates and Folic Acid

240 μgvs60 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

27.8%25mg

Ascorbic acid

80 mgvs25 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

20.7%3.1mg

Tocopherols and Tocotrienols

5 mgvs3.1 mg

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

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0%0μg

Vitamin K

29%35μg

Phytomenadione or phylloquinone

0 μgvs35 μg

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

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Minerals

Hearts Of Palmvs Tofu Yogurt

18%180mg

Calcium

118%1180mg

180 mgvs1180 mg

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

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716%6.44mg

Copper

83.3%0.75mg

6.44 mgvs0.75 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

133%10.6mg

17 mgvs10.6 mg

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

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24%100mg

Magnesium

95%400mg

100 mgvs400 mg

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

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Manganese

NA mgvsNA 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

54.3%380mg

1400 mgvs380 mg

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

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531%18060mg

Potassium

14%470mg

18060 mgvs470 mg

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

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12.7%7μg

Selenium

236%130μg

7 μgvs130 μg

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

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9.33%140mg

Sodium

23.3%350mg

140 mgvs350 mg

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

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339%37.3mg

Zinc

28%3.1mg

37.3 mgvs3.1 mg

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

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18.8%695g

Water

21%775g

695 gvs775 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 Tofu Yogurt:

Raw Hearts Of Palm have 9 times more Vitamin B2, 3.8 times more Vitamin B3, 40.5 times more Vitamin B6, 4 times more Vitamin B9, 3.2 times more Vitamin C and 1.6 times more Vitamin E than Tofu yogurt.
While Tofu yogurt contains more Vitamin K than Raw Hearts Of Palm.
Both Raw Hearts Of Palm and Tofu yogurt have similar amounts of Vitamin B1 per 1 kg.
Both Raw Hearts Of Palm as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hearts Of Palm vs Tofu Yogurt:

Raw Hearts Of Palm have 8.6 times more Copper, 1.6 times more Iron, 3.7 times more Phosphorus, 38.4 times more Potassium and 12 times more Zinc than Tofu yogurt.
While Tofu yogurt contains 6.6 times more Calcium, 4 times more Magnesium, 18.6 times more Selenium and 2.5 times more Sodium than Raw Hearts Of Palm.
Both Raw Hearts Of Palm and Tofu yogurt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Hearts Of Palm have 1.2 times more Energy, 1.6 times more Carbohydrate, 13.8 times more Sugars and 7.5 times more Fiber than Tofu yogurt.
While Tofu yogurt contains 9 times more Fat, 8.9 times more Omega 3, 11.9 times more Omega 6 and 1.3 times more Protein than Raw Hearts Of Palm.
Both Raw Hearts Of Palm as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Hearts Of PalmVS Yeast extract spreadTofu YogurtVS Yeast extract spreadHearts Of PalmVS No Cholesterol Mayonnaise DressingTofu YogurtVS No Cholesterol Mayonnaise Dressing

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Comparing Nutrients in 1 kilogram Hearts Of PalmVS Tofu Yogurt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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