Comparing Nutrients in 1 pound Hearts Of PalmVS Almonds

Macros Ratio

Protein Fat Carbs

Hearts Of Palm

89%

Almonds

14%

72%

14%

1 lb ▼

Macro Nutrients

Hearts Of Palmvs Almonds

18%522kcal

Energy

91%2626kcal

522 kcalvs2626 kcal

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

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0.94%0.91g

Fat

233%226g

0.91 gvs226 g

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

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0.65%0.21g

Saturated Fat

54%17.2g

0.21 gvs17.2 g

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

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3.7%0.059g

Omega 3

0.85%0.014g

0.059 gvs0.014 g

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

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2.03%0.34g

Omega 6

329%56g

0.34 gvs56 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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89.4%116g

Carbohydrate

75%98g

116 gvs98 g

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

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107%78g

Sugars

27.2%19.7g

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

78 gvs19.7 g

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

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Fructose

0.69%0.5g

≤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 gvs0.5 g

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

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Glucose

%0.77g

NA gvs0.77 g

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

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Sucrose

%18g

NA gvs18 g

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

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18%6.8g

Fiber

149%56.7g

6.8 gvs56.7 g

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

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22%12.2g

Protein

171%96g

12.2 gvs96 g

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

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Vitamins

Hearts Of Palmvs Almonds

1.5%13.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

13.6 μgvs0 μg

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

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19%0.23mg

Vitamin B1

77.5%0.93mg

Thiamine

0.23 mgvs0.93 mg

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

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63%0.82mg

Vitamin B2

397%5.16mg

Riboflavin

0.82 mgvs5.16 mg

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

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25.5%4.1mg

Vitamin B3

103%16.4mg

Niacin, nicotinic acid, niacinamide

4.1 mgvs16.4 mg

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

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Vitamin B5

42.7%2.14mg

Pantothenic acid

NA mgvs2.14 mg

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

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283%3.67mg

Vitamin B6

48%0.62mg

Pyridoxine

3.67 mgvs0.62 mg

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

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Vitamin B7

862%259μg

Biotin

NA μgvs259 μg

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

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27.2%109μg

Vitamin B9

50%200μg

Folates and Folic Acid

109 μgvs200 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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40.3%36.3mg

Vitamin C

0%0mg

Ascorbic acid

36.3 mgvs0 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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15%2.27mg

Vitamin E

775%116mg

Tocopherols and Tocotrienols

2.27 mgvs116 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Hearts Of Palmvs Almonds

8.16%81.6mg

Calcium

122%1220mg

81.6 mgvs1220 mg

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

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325%2.92mg

Copper

520%4.68mg

2.92 mgvs4.68 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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96%7.67mg

Iron

210%17mg

7.67 mgvs17 mg

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

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10.8%45.4mg

Magnesium

292%1225mg

45.4 mgvs1225 mg

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

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Manganese

430%9.9mg

NA mgvs9.9 mg

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

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Molybdenum

457%205μg

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

NA μgvs205 μg

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

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91%635mg

Phosphorus

312%2182mg

635 mgvs2182 mg

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

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241%8192mg

Potassium

98%3325mg

8192 mgvs3325 mg

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

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5.77%3.18μg

Selenium

34%18.6μg

3.18 μgvs18.6 μg

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

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4.23%63.5mg

Sodium

0.3%4.54mg

63.5 mgvs4.54 mg

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

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154%17mg

Zinc

129%14mg

17 mgvs14 mg

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

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8.52%315g

Water

0.54%20g

315 gvs20 g

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

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Lets compare vitamin content per 1 pound of Hearts Of Palm vs Almonds:

Raw Hearts Of Palm have 5.9 times more Vitamin B6 and more Vitamin C than Almonds.
While Almonds contain 4.1 times more Vitamin B1, 6.3 times more Vitamin B2, 4 times more Vitamin B3, 1.8 times more Vitamin B9 and 51.3 times more Vitamin E than Raw Hearts Of Palm.
Both Raw Hearts Of Palm as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Hearts Of Palm vs Almonds:

Raw Hearts Of Palm have 2.5 times more Potassium and 15.8 times more Water than Almonds.
While Almonds contain 14.9 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 27 times more Magnesium, 3.4 times more Phosphorus and 5.9 times more Selenium than Raw Hearts Of Palm.
Both Raw Hearts Of Palm and Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Hearts Of Palm have 3.9 times more Sugars than Almonds.
While Almonds contain 5 times more Energy, 249.7 times more Fat, 82.7 times more Saturated Fat, 162.2 times more Omega 6, 8.3 times more Fiber and 7.8 times more Protein than Raw Hearts Of Palm.
Both Raw Hearts Of Palm and Almonds have similar amounts of Carbohydrate per 1 lb.
Both Raw Hearts Of Palm as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Hearts Of PalmVS Yeast extract spreadAlmondsVS Yeast extract spreadHearts Of PalmVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 1 pound Hearts Of PalmVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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