Comparing Nutrients in 7 ounces ArugulaVS Canned Hearts Of Palm

Macros Ratio

Protein Fat Carbs

Arugula

33%

19%

48%

Canned Hearts Of Palm

30%

16%

54%

7 oz ▼

Macro Nutrients

Arugulavs Canned Hearts Of Palm

1.7%49.6kcal

Energy

1.9%55.6kcal

49.6 kcalvs55.6 kcal

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

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1.35%1.3g

Fat

1.27%1.23g

1.3 gvs1.23 g

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

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0.53%0.17g

Saturated Fat

0.81%0.26g

0.17 gvs0.26 g

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

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21%0.34g

Omega 3

2.36%0.038g

0.34 gvs0.038 g

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

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1.5%0.26g

Omega 6

2.14%0.36g

0.26 gvs0.36 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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5.57%7.24g

Carbohydrate

7.05%9.17g

7.24 gvs9.17 g

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

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5.6%4.07g

Sugars

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

4.07 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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8.36%3.18g

Fiber

12.5%4.76g

3.18 gvs4.76 g

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

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9.14%5.1g

Protein

8.93%5g

5.1 gvs5 g

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

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Vitamins

Arugulavs Canned Hearts Of Palm

26.2%236μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

236 μgvs0 μg

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

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7.28%0.087mg

Vitamin B1

1.8%0.022mg

Thiamine

0.087 mgvs0.022 mg

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

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13%0.17mg

Vitamin B2

8.7%0.11mg

Riboflavin

0.17 mgvs0.11 mg

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

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3.8%0.61mg

Vitamin B3

5.42%0.87mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs0.87 mg

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

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17.3%0.87mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.87 mgvs0.25 mg

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

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11%0.14mg

Vitamin B6

3.36%0.044mg

Pyridoxine

0.14 mgvs0.044 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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48%192μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

192 μgvs77.4 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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33%29.8mg

Vitamin C

17.4%15.7mg

Ascorbic acid

29.8 mgvs15.7 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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5.7%0.85mg

Vitamin E

Tocopherols and Tocotrienols

0.85 mgvsNA mg

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

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180%216μg

Vitamin K

Phytomenadione or phylloquinone

216 μgvsNA μg

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

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Minerals

Arugulavs Canned Hearts Of Palm

31.8%318mg

Calcium

11.5%115mg

318 mgvs115 mg

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

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16.8%0.15mg

Copper

29.3%0.26mg

0.15 mgvs0.26 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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36.2%2.9mg

Iron

77.6%6.2mg

2.9 mgvs6.2 mg

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

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22.2%93mg

Magnesium

18%75.4mg

93 mgvs75.4 mg

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

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27.7%0.64mg

Manganese

120%2.77mg

0.64 mgvs2.77 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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14.7%103mg

Phosphorus

18.4%129mg

103 mgvs129 mg

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

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21.5%732mg

Potassium

10.3%351mg

732 mgvs351 mg

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

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1.1%0.6μg

Selenium

2.53%1.4μg

0.6 μgvs1.4 μg

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

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3.57%53.6mg

Sodium

56.4%845mg

53.6 mgvs845 mg

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

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8.48%0.93mg

Zinc

20.7%2.3mg

0.93 mgvs2.3 mg

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

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4.9%182g

Water

4.84%179g

182 gvs179 g

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

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Lets compare vitamin content per 7 ounces of Arugula vs Canned Hearts Of Palm:

Raw Arugula has more Vitamin A, 4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.5 times more Vitamin B5, 3.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Hearts Of Palm.
While Canned Hearts Of Palm contain 1.4 times more Vitamin B3 than Raw Arugula.
Both Raw Arugula as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Arugula vs Canned Hearts Of Palm:

Raw Arugula has 2.8 times more Calcium, 1.2 times more Magnesium and 2.1 times more Potassium than Canned Hearts Of Palm.
While Canned Hearts Of Palm contain 1.8 times more Copper, 2.1 times more Iron, 4.3 times more Manganese, 2.3 times more Selenium, 15.8 times more Sodium and 2.4 times more Zinc than Raw Arugula.
Both Raw Arugula and Canned Hearts Of Palm have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Arugula has 8.9 times more Omega 3 than Canned Hearts Of Palm.
While Canned Hearts Of Palm contain 1.4 times more Omega 6, 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Arugula.
Both Raw Arugula and Canned Hearts Of Palm have similar amounts of Protein per 7 oz.
Both Raw Arugula as well as Canned Hearts Of Palm have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

ArugulaVS Baby CarrotsCanned Hearts Of PalmVS Baby CarrotsArugulaVS Sun-dried Chile PeppersCanned Hearts Of PalmVS Sun-dried Chile Peppers

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Comparing Nutrients in 7 ounces ArugulaVS Canned Hearts Of Palm

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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