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Comparing Nutrients in 300 calories Hearts Of PalmVS Valencia Oranges

Weight per 300 calories

Hearts Of Palm
261g
Valencia Oranges
612g

Hearts Of Palm have 2.3 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Hearts Of Palm or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Hearts Of Palm
9%
2%
89%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

Hearts Of Palmvs Valencia Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.52g
Fat
1.9%1.84g
0.52 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g
Saturated Fat
0.67%0.21g
0.12 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.1%0.034g
Omega 3
6.12%0.098g
0.034 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.17%0.2g
Omega 6
1.6%0.27g
0.2 gvs0.27 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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51.4%67g
Carbohydrate
56%72.8g
67 gvs72.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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61.7%44.8g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
44.8 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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10.3%3.9g
Fiber
40.3%15.3g
3.9 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
12.6%7.04g
Protein
11.4%6.37g
7.04 gvs6.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Hearts Of Palmvs Valencia Oranges
0.87%7.83μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
7.83 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg
Vitamin B1
44.4%0.53mg
Thiamine
0.13 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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36%0.47mg
Vitamin B2
19%0.24mg
Riboflavin
0.47 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.7%2.35mg
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
2.35 mgvs1.68 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
30.6%1.53mg
Pantothenic acid
NA mgvs1.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
163%2.1mg
Vitamin B6
29.7%0.39mg
Pyridoxine
2.1 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15.7%62.6μg
Vitamin B9
59.7%239μg
Folates and Folic Acid
62.6 μgvs239 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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23%21mg
Vitamin C
330%297mg
Ascorbic acid
21 mgvs297 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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8.7%1.3mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
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
4.7%47mg
Calcium
24.5%245mg
47 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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187%1.7mg
Copper
25%0.23mg
1.7 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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55%4.4mg
Iron
6.9%0.55mg
4.4 mgvs0.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.2%26mg
Magnesium
14.6%61.2mg
26 mgvs61.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
NA
Manganese
6.12%0.14mg
NA mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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52%365mg
Phosphorus
15%104mg
365 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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139%4711mg
Potassium
32.2%1096mg
4711 mgvs1096 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.32%1.83μg
Selenium
NA
1.83 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.43%36.5mg
Sodium
0%0mg
36.5 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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88.5%9.73mg
Zinc
3.34%0.37mg
9.73 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.9%181g
Water
14.3%529g
181 gvs529 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Hearts Of Palm vs Valencia Oranges:
Comparing minerals per 300 calories for Hearts Of Palm vs Valencia Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Hearts Of PalmVS Yeast extract spreadValencia OrangesVS Yeast extract spreadHearts Of PalmVS Navel OrangesValencia OrangesVS Navel Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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