Comparing Nutrients in 5 ounces BroccoliVS Hearts Of Palm

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Hearts Of Palm

89%

5 oz ▼

Macro Nutrients

Broccolivs Hearts Of Palm

1.66%48kcal

Energy

5.62%163kcal

48 kcalvs163 kcal

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

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0.54%0.52g

Fat

0.29%0.28g

0.52 gvs0.28 g

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

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0.5%0.16g

Saturated Fat

0.2%0.065g

0.16 gvs0.065 g

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

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5.6%0.089g

Omega 3

1.15%0.018g

0.089 gvs0.018 g

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

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0.41%0.069g

Omega 6

0.63%0.11g

0.069 gvs0.11 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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7.24%9.4g

Carbohydrate

28%36.3g

9.4 gvs36.3 g

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

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3.32%2.4g

Sugars

33.6%24.3g

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

2.4 gvs24.3 g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

5.6%2.13g

3.7 gvs2.13 g

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

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7.14%4g

Protein

6.83%3.83g

4 gvs3.83 g

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

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Vitamins

Broccolivs Hearts Of Palm

4.9%44μg

Vitamin A

0.47%4.25μg

RAE, retinol activity equivalents

44 μgvs4.25 μg

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

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8.4%0.1mg

Vitamin B1

5.9%0.071mg

Thiamine

0.1 mgvs0.071 mg

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

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12.8%0.17mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.17 mgvs0.26 mg

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

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5.66%0.91mg

Vitamin B3

7.97%1.28mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs1.28 mg

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

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16.2%0.81mg

Vitamin B5

Pantothenic acid

0.81 mgvsNA mg

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

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19%0.25mg

Vitamin B6

88.3%1.15mg

Pyridoxine

0.25 mgvs1.15 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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22.3%89.3μg

Vitamin B9

8.5%34μg

Folates and Folic Acid

89.3 μgvs34 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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140%126mg

Vitamin C

12.6%11.3mg

Ascorbic acid

126 mgvs11.3 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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7.37%1.1mg

Vitamin E

4.72%0.71mg

Tocopherols and Tocotrienols

1.1 mgvs0.71 mg

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

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120%144μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

144 μgvs0 μg

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

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Minerals

Broccolivs Hearts Of Palm

6.66%66.6mg

Calcium

2.55%25.5mg

66.6 mgvs25.5 mg

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

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7.7%0.069mg

Copper

101%0.91mg

0.069 mgvs0.91 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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13%1.03mg

Iron

30%2.4mg

1.03 mgvs2.4 mg

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

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7.1%29.8mg

Magnesium

3.37%14mg

29.8 mgvs14 mg

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

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13%0.3mg

Manganese

0.3 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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13.4%94mg

Phosphorus

28.3%198mg

94 mgvs198 mg

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

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13%448mg

Potassium

75.3%2560mg

448 mgvs2560 mg

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

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6.44%3.54μg

Selenium

1.8%0.99μg

3.54 μgvs0.99 μg

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

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3.1%46.8mg

Sodium

1.32%20mg

46.8 mgvs20 mg

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

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5.3%0.58mg

Zinc

48%5.3mg

0.58 mgvs5.3 mg

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

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3.42%127g

Water

2.66%99g

127 gvs99 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Hearts Of Palm:

Raw Broccoli has 10.3 times more Vitamin A, 1.4 times more Vitamin B1, 2.6 times more Vitamin B9, 11.2 times more Vitamin C, 1.6 times more Vitamin E and more Vitamin K than Raw Hearts Of Palm.
While Raw Hearts Of Palm contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.6 times more Vitamin B6 than Raw Broccoli.
Both Raw Broccoli as well as Raw Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Hearts Of Palm:

Raw Broccoli has 2.6 times more Calcium, 2.1 times more Magnesium, 3.6 times more Selenium, 2.4 times more Sodium and 1.3 times more Water than Raw Hearts Of Palm.
While Raw Hearts Of Palm contain 13.1 times more Copper, 2.3 times more Iron, 2.1 times more Phosphorus, 5.7 times more Potassium and 9.1 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 4.8 times more Omega 3 and 1.7 times more Fiber than Raw Hearts Of Palm.
While Raw Hearts Of Palm contain 3.4 times more Energy, 3.9 times more Carbohydrate and 10.1 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Raw Hearts Of Palm have similar amounts of Protein per 5 oz.
Both Raw Broccoli as well as Raw Hearts Of Palm have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliHearts Of PalmVS Boiled BroccoliBroccoliVS Yeast extract spreadHearts Of PalmVS Yeast extract spread

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Hearts Of Palm

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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