Comparing Nutrients in 500 calories Hearts Of PalmVS Valencia Oranges

Weight per 500 calories

Hearts Of Palm

435g

Valencia Oranges

1020g

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 500 calories - Hearts Of Palm or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Hearts Of Palm

89%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Hearts Of Palmvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.9%0.87g

Fat

3.16%3.06g

0.87 gvs3.06 g

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

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0.63%0.2g

Saturated Fat

1.1%0.36g

0.2 gvs0.36 g

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

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3.53%0.057g

Omega 3

10.2%0.16g

0.057 gvs0.16 g

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

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1.94%0.33g

Omega 6

2.64%0.45g

0.33 gvs0.45 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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85.7%111g

Carbohydrate

93%121g

111 gvs121 g

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

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103%74.6g

Sugars

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

74.6 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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17%6.52g

Fiber

67%25.5g

6.52 gvs25.5 g

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

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21%11.7g

Protein

19%10.6g

11.7 gvs10.6 g

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

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Vitamins

Hearts Of Palmvs Valencia Oranges

1.45%13μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

13 μgvs122 μg

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

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18%0.22mg

Vitamin B1

74%0.89mg

Thiamine

0.22 mgvs0.89 mg

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

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60.2%0.78mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.78 mgvs0.41 mg

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

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24.5%3.9mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

3.9 mgvs2.8 mg

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

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Vitamin B5

51%2.55mg

Pantothenic acid

NA mgvs2.55 mg

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

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271%3.52mg

Vitamin B6

49.5%0.64mg

Pyridoxine

3.52 mgvs0.64 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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26%104μg

Vitamin B9

99%398μg

Folates and Folic Acid

104 μgvs398 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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38.6%34.8mg

Vitamin C

550%495mg

Ascorbic acid

34.8 mgvs495 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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14.5%2.17mg

Vitamin E

Tocopherols and Tocotrienols

2.17 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

7.83%78.3mg

Calcium

41%408mg

78.3 mgvs408 mg

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

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311%2.8mg

Copper

42%0.38mg

2.8 mgvs0.38 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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92%7.35mg

Iron

11.5%0.92mg

7.35 mgvs0.92 mg

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

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10.4%43.5mg

Magnesium

24.3%102mg

43.5 mgvs102 mg

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

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Manganese

10.2%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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87%609mg

Phosphorus

24.8%173mg

609 mgvs173 mg

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

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231%7852mg

Potassium

53.7%1827mg

7852 mgvs1827 mg

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

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5.53%3.04μg

Selenium

3.04 μgvsNA μg

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

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4.06%61mg

Sodium

0%0mg

61 mgvs0 mg

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

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147%16.2mg

Zinc

5.57%0.61mg

16.2 mgvs0.61 mg

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

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8.17%302g

Water

24%881g

302 gvs881 g

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

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Lets compare vitamin content per 500 calories of Hearts Of Palm vs Valencia Oranges:

Raw Hearts Of Palm have 1.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 5.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 9.4 times more Vitamin A, 4.1 times more Vitamin B1, 3.8 times more Vitamin B9 and 14.2 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 500 kcal.

Comparing minerals per 500 calories for Hearts Of Palm vs Valencia Oranges:

Raw Hearts Of Palm have 7.4 times more Copper, 8 times more Iron, 3.5 times more Phosphorus, 4.3 times more Potassium and 26.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5.2 times more Calcium, 2.3 times more Magnesium and 2.9 times more Water than Raw Hearts Of Palm.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges contain 2.9 times more Omega 3 and 3.9 times more Fiber than Raw Hearts Of Palm.
Both Raw Hearts Of Palm and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Hearts Of Palm as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Hearts Of PalmVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Hearts Of Palm or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: