Comparing Nutrients in 5 ounces Hearts Of PalmVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Hearts Of Palm

89%

Baked White Potatoes

90%

5 oz ▼

Macro Nutrients

Hearts Of Palmvs Baked White Potatoes

5.62%163kcal

Energy

4.5%130kcal

163 kcalvs130 kcal

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

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0.29%0.28g

Fat

0.22%0.21g

0.28 gvs0.21 g

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

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0.2%0.065g

Saturated Fat

0.18%0.057g

0.065 gvs0.057 g

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

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1.15%0.018g

Omega 3

1.33%0.021g

0.018 gvs0.021 g

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

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0.63%0.11g

Omega 6

0.41%0.069g

0.11 gvs0.069 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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28%36.3g

Carbohydrate

23%30g

36.3 gvs30 g

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

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33.6%24.3g

Sugars

3%2.17g

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

24.3 gvs2.17 g

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

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Fructose

0.7%0.51g

≤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 gvs0.51 g

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

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Glucose

%0.89g

NA gvs0.89 g

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

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Sucrose

%0.57g

NA gvs0.57 g

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

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5.6%2.13g

Fiber

7.83%2.98g

2.13 gvs2.98 g

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

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6.83%3.83g

Protein

5.3%2.98g

3.83 gvs2.98 g

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

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Vitamins

Hearts Of Palmvs Baked White Potatoes

0.47%4.25μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

4.25 μgvs1.4 μg

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

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5.9%0.071mg

Vitamin B1

5.67%0.068mg

Thiamine

0.071 mgvs0.068 mg

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

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19.6%0.26mg

Vitamin B2

4.7%0.061mg

Riboflavin

0.26 mgvs0.061 mg

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

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7.97%1.28mg

Vitamin B3

13.5%2.17mg

Niacin, nicotinic acid, niacinamide

1.28 mgvs2.17 mg

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

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Vitamin B5

11%0.54mg

Pantothenic acid

NA mgvs0.54 mg

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

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88.3%1.15mg

Vitamin B6

23%0.3mg

Pyridoxine

1.15 mgvs0.3 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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8.5%34μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

34 μgvs54 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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12.6%11.3mg

Vitamin C

20%18mg

Ascorbic acid

11.3 mgvs18 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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4.72%0.71mg

Vitamin E

0.38%0.057mg

Tocopherols and Tocotrienols

0.71 mgvs0.057 mg

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

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0%0μg

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

0 μgvs3.83 μg

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

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Minerals

Hearts Of Palmvs Baked White Potatoes

2.55%25.5mg

Calcium

1.4%14mg

25.5 mgvs14 mg

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

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101%0.91mg

Copper

20%0.18mg

0.91 mgvs0.18 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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30%2.4mg

Iron

11.3%0.91mg

2.4 mgvs0.91 mg

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

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3.37%14mg

Magnesium

9.1%38.3mg

14 mgvs38.3 mg

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

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Manganese

11.6%0.27mg

NA mgvs0.27 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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28.3%198mg

Phosphorus

15%106mg

198 mgvs106 mg

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

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75.3%2560mg

Potassium

22.7%771mg

2560 mgvs771 mg

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

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1.8%0.99μg

Selenium

1.3%0.71μg

0.99 μgvs0.71 μg

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

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1.32%20mg

Sodium

0.66%9.92mg

20 mgvs9.92 mg

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

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48%5.3mg

Zinc

4.5%0.5mg

5.3 mgvs0.5 mg

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

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2.66%99g

Water

2.9%107g

99 gvs107 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 Hearts Of Palm vs Baked White Potatoes:

Raw Hearts Of Palm have 4.2 times more Vitamin B2, 3.8 times more Vitamin B6 and 12.5 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 1.6 times more Vitamin B9, 1.6 times more Vitamin C and more Vitamin K than Raw Hearts Of Palm.
Both Raw Hearts Of Palm and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 5 oz.
Both Raw Hearts Of Palm as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hearts Of Palm vs Baked White Potatoes:

Raw Hearts Of Palm have 1.8 times more Calcium, 5.1 times more Copper, 2.6 times more Iron, 1.9 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 10.7 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Magnesium than Raw Hearts Of Palm.
Both Raw Hearts Of Palm and Baked Whole White Potatoes have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Hearts Of Palm have 1.3 times more Energy, 1.2 times more Carbohydrate, 11.2 times more Sugars and 1.3 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Fiber than Raw Hearts Of Palm.
Both Raw Hearts Of Palm as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Hearts Of PalmVS Yeast extract spreadBaked White PotatoesVS Yeast extract spreadHearts Of PalmVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

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Comparing Nutrients in 5 ounces Hearts Of PalmVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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