Comparing Nutrients in 500 calories Canned Turnip GreensVS Hearts Of Palm

Weight per 500 calories

Canned Turnip Greens

2632g

Hearts Of Palm

435g

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 500 calories - Canned Turnip Greens or Hearts Of Palm?

Macros Ratio

Protein Fat Carbs

Canned Turnip Greens

28%

14%

58%

Hearts Of Palm

89%

500 kcal ▼

Macro Nutrients

Canned Turnip Greensvs Hearts Of Palm

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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8.14%7.9g

Fat

0.9%0.87g

7.9 gvs0.87 g

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

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5.76%1.84g

Saturated Fat

0.63%0.2g

1.84 gvs0.2 g

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

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138%2.2g

Omega 3

3.53%0.057g

2.2 gvs0.057 g

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

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5.57%0.95g

Omega 6

1.94%0.33g

0.95 gvs0.33 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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57%74g

Carbohydrate

85.7%111g

74 gvs111 g

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

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15.2%11g

Sugars

103%74.6g

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

11 gvs74.6 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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90%34.2g

Fiber

17%6.52g

34.2 gvs6.52 g

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

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64%35.8g

Protein

21%11.7g

35.8 gvs11.7 g

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

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Vitamins

Canned Turnip Greensvs Hearts Of Palm

871%7842μg

Vitamin A

1.45%13μg

RAE, retinol activity equivalents

7842 μgvs13 μg

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

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22%0.26mg

Vitamin B1

18%0.22mg

Thiamine

0.26 mgvs0.22 mg

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

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121%1.58mg

Vitamin B2

60.2%0.78mg

Riboflavin

1.58 mgvs0.78 mg

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

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59.2%9.47mg

Vitamin B3

24.5%3.9mg

Niacin, nicotinic acid, niacinamide

9.47 mgvs3.9 mg

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

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113%5.63mg

Vitamin B5

Pantothenic acid

5.63 mgvsNA mg

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

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81%1.05mg

Vitamin B6

271%3.52mg

Pyridoxine

1.05 mgvs3.52 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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605%2421μg

Vitamin B9

26%104μg

Folates and Folic Acid

2421 μgvs104 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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453%408mg

Vitamin C

38.6%34.8mg

Ascorbic acid

408 mgvs34.8 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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258%38.7mg

Vitamin E

14.5%2.17mg

Tocopherols and Tocotrienols

38.7 mgvs2.17 mg

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

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6294%7553μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7553 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

311%3105mg

Calcium

7.83%78.3mg

3105 mgvs78.3 mg

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

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243%2.2mg

Copper

311%2.8mg

2.2 mgvs2.8 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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497%39.7mg

Iron

92%7.35mg

39.7 mgvs7.35 mg

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

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125%526mg

Magnesium

10.4%43.5mg

526 mgvs43.5 mg

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

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301%6.92mg

Manganese

6.92 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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79%553mg

Phosphorus

87%609mg

553 mgvs609 mg

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

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109%3711mg

Potassium

231%7852mg

3711 mgvs7852 mg

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

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33.5%18.4μg

Selenium

5.53%3.04μg

18.4 μgvs3.04 μg

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

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51%763mg

Sodium

4.06%61mg

763 mgvs61 mg

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

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55%6.05mg

Zinc

147%16.2mg

6.05 mgvs16.2 mg

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

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67.3%2492g

Water

8.17%302g

2492 gvs302 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 Canned Turnip Greens vs Hearts Of Palm:

Canned Turnip Greens no Salt have 601.2 times more Vitamin A, 1.2 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 23.2 times more Vitamin B9, 11.7 times more Vitamin C, 17.8 times more Vitamin E and more Vitamin K than Raw Hearts Of Palm.
While Raw Hearts Of Palm contain 3.3 times more Vitamin B6 than Canned Turnip Greens no Salt.
Both Canned Turnip Greens no Salt as well as Raw Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Turnip Greens vs Hearts Of Palm:

Canned Turnip Greens no Salt have 39.7 times more Calcium, 5.4 times more Iron, 12.1 times more Magnesium, 6.1 times more Selenium, 12.5 times more Sodium and 8.2 times more Water than Raw Hearts Of Palm.
While Raw Hearts Of Palm contain 1.3 times more Copper, 2.1 times more Potassium and 2.7 times more Zinc than Canned Turnip Greens no Salt.
Both Canned Turnip Greens no Salt and Raw Hearts Of Palm have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Turnip Greens no Salt have 9.1 times more Fat, 9.2 times more Saturated Fat, 39.1 times more Omega 3, 2.9 times more Omega 6, 5.2 times more Fiber and 3 times more Protein than Raw Hearts Of Palm.
While Raw Hearts Of Palm contain 1.5 times more Carbohydrate and 6.8 times more Sugars than Canned Turnip Greens no Salt.
Both Canned Turnip Greens no Salt and Raw Hearts Of Palm have similar amounts of Energy per 500 kcal.
Both Canned Turnip Greens no Salt as well as Raw Hearts Of Palm have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Turnip GreensVS Yeast extract spreadHearts Of PalmVS Yeast extract spread

Compare Foods

Comparing Nutrients in 500 calories Canned Turnip GreensVS Hearts Of Palm

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Turnip Greens or Hearts Of Palm?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: