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Comparing Nutrients in 300 calories Canned Turnip GreensVS Hearts Of Palm

Weight per 300 calories

Canned Turnip Greens
1579g
Hearts Of Palm
261g

Raw Hearts Of Palm have 6.1 times more energy per unit of mass than Canned Turnip Greens no Salt, which is average in comparison to other foods. Canned Turnip Greens having very low energy density.

Which food has more nutrients per 300 calories - Canned Turnip Greens or Hearts Of Palm?

Macros Ratio

Protein Fat Carbs

Canned Turnip Greens
28%
14%
58%
Hearts Of Palm
9%
2%
89%
300 kcal ▼

Macro Nutrients

Canned Turnip Greensvs Hearts Of Palm
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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4.9%4.74g
Fat
0.54%0.52g
4.74 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.45%1.1g
Saturated Fat
0.38%0.12g
1.1 gvs0.12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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83%1.33g
Omega 3
2.1%0.034g
1.33 gvs0.034 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.34%0.57g
Omega 6
1.17%0.2g
0.57 gvs0.2 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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34%44.4g
Carbohydrate
51.4%67g
44.4 gvs67 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.15%6.63g
Sugars
61.7%44.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.63 gvs44.8 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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54%20.5g
Fiber
10.3%3.9g
20.5 gvs3.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38.3%21.5g
Protein
12.6%7.04g
21.5 gvs7.04 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Turnip Greensvs Hearts Of Palm
523%4705μg
Vitamin A
0.87%7.83μg
RAE, retinol activity equivalents
4705 μgvs7.83 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg
Vitamin B1
11%0.13mg
Thiamine
0.16 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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73%0.95mg
Vitamin B2
36%0.47mg
Riboflavin
0.95 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.5%5.7mg
Vitamin B3
14.7%2.35mg
Niacin, nicotinic acid, niacinamide
5.7 mgvs2.35 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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67.6%3.38mg
Vitamin B5
NA
Pantothenic acid
3.38 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48.6%0.63mg
Vitamin B6
163%2.1mg
Pyridoxine
0.63 mgvs2.1 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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363%1453μg
Vitamin B9
15.7%62.6μg
Folates and Folic Acid
1453 μgvs62.6 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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272%245mg
Vitamin C
23%21mg
Ascorbic acid
245 mgvs21 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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155%23.2mg
Vitamin E
8.7%1.3mg
Tocopherols and Tocotrienols
23.2 mgvs1.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3776%4532μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
4532 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Turnip Greensvs Hearts Of Palm
186%1863mg
Calcium
4.7%47mg
1863 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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146%1.3mg
Copper
187%1.7mg
1.3 mgvs1.7 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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298%24mg
Iron
55%4.4mg
24 mgvs4.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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75%316mg
Magnesium
6.2%26mg
316 mgvs26 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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181%4.15mg
Manganese
NA
4.15 mgvsNA 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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47.4%332mg
Phosphorus
52%365mg
332 mgvs365 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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65.5%2226mg
Potassium
139%4711mg
2226 mgvs4711 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20%11μg
Selenium
3.32%1.83μg
11 μgvs1.83 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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30.5%458mg
Sodium
2.43%36.5mg
458 mgvs36.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33%3.63mg
Zinc
88.5%9.73mg
3.63 mgvs9.73 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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40.4%1495g
Water
4.9%181g
1495 gvs181 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 Canned Turnip Greens vs Hearts Of Palm:
Comparing minerals per 300 calories for Canned Turnip Greens vs Hearts Of Palm:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Canned Turnip GreensVS Yeast extract spreadHearts Of PalmVS Yeast extract spread
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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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