Comparing Nutrients in 100 grams Hearts Of PalmVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Hearts Of Palm

89%

Blanched Almonds

14%

75%

11%

100 g ▼

Macro Nutrients

Hearts Of Palmvs Blanched Almonds

3.97%115kcal

Energy

20.3%590kcal

115 kcalvs590 kcal

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

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0.21%0.2g

Fat

54%52.5g

0.2 gvs52.5 g

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

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0.14%0.046g

Saturated Fat

12.4%3.95g

0.046 gvs3.95 g

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

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0.81%0.013g

Omega 3

0.25%0.004g

0.013 gvs0.004 g

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

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0.45%0.076g

Omega 6

72.7%12.4g

0.076 gvs12.4 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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19.7%25.6g

Carbohydrate

14.4%18.7g

25.6 gvs18.7 g

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

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23.7%17g

Sugars

6.4%4.63g

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

17 gvs4.63 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.03g

NA gvs0.03 g

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

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Sucrose

%4.46g

NA gvs4.46 g

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

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3.95%1.5g

Fiber

26%9.9g

1.5 gvs9.9 g

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

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4.82%2.7g

Protein

38.2%21.4g

2.7 gvs21.4 g

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

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Vitamins

Hearts Of Palmvs Blanched Almonds

0.33%3μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3 μgvs0 μg

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

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4.17%0.05mg

Vitamin B1

16%0.19mg

Thiamine

0.05 mgvs0.19 mg

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

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14%0.18mg

Vitamin B2

54.7%0.71mg

Riboflavin

0.18 mgvs0.71 mg

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

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5.63%0.9mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

0.9 mgvs3.5 mg

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

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Vitamin B5

6.28%0.31mg

Pantothenic acid

NA mgvs0.31 mg

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

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62.3%0.81mg

Vitamin B6

8.85%0.12mg

Pyridoxine

0.81 mgvs0.12 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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6%24μg

Vitamin B9

12.3%49μg

Folates and Folic Acid

24 μgvs49 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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8.9%8mg

Vitamin C

0%0mg

Ascorbic acid

8 mgvs0 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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3.33%0.5mg

Vitamin E

158%23.8mg

Tocopherols and Tocotrienols

0.5 mgvs23.8 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Hearts Of Palmvs Blanched Almonds

1.8%18mg

Calcium

23.6%236mg

18 mgvs236 mg

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

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71.6%0.64mg

Copper

114%1.03mg

0.64 mgvs1.03 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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21%1.7mg

Iron

41%3.28mg

1.7 mgvs3.28 mg

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

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2.4%10mg

Magnesium

64%268mg

10 mgvs268 mg

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

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Manganese

79.8%1.84mg

NA mgvs1.84 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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20%140mg

Phosphorus

68.7%481mg

140 mgvs481 mg

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

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53%1806mg

Potassium

19.4%659mg

1806 mgvs659 mg

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

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1.27%0.7μg

Selenium

5.8%3.2μg

0.7 μgvs3.2 μg

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

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0.93%14mg

Sodium

1.27%19mg

14 mgvs19 mg

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

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34%3.73mg

Zinc

27%2.97mg

3.73 mgvs2.97 mg

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

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1.88%69.5g

Water

0.12%4.5g

69.5 gvs4.5 g

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

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Lets compare vitamin content per 100 grams of Hearts Of Palm vs Blanched Almonds:

Raw Hearts Of Palm have 7 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 3.8 times more Vitamin B1, 4 times more Vitamin B2, 3.9 times more Vitamin B3, 2 times more Vitamin B9 and 47.5 times more Vitamin E than Raw Hearts Of Palm.
Both Raw Hearts Of Palm as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Hearts Of Palm vs Blanched Almonds:

Raw Hearts Of Palm have 2.7 times more Potassium, 1.3 times more Zinc and 15.4 times more Water than Blanched Almonds.
While Blanched Almonds contain 13.1 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 26.8 times more Magnesium, 3.4 times more Phosphorus, 4.6 times more Selenium and 1.4 times more Sodium than Raw Hearts Of Palm.

Comparison of macro-nutrients per 100 grams:

Raw Hearts Of Palm have 1.4 times more Carbohydrate and 3.7 times more Sugars than Blanched Almonds.
While Blanched Almonds contain 5.1 times more Energy, 262.6 times more Fat, 85.9 times more Saturated Fat, 162.7 times more Omega 6, 6.6 times more Fiber and 7.9 times more Protein than Raw Hearts Of Palm.
Both Raw Hearts Of Palm as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Hearts Of PalmVS Yeast extract spreadBlanched AlmondsVS Yeast extract spreadHearts Of PalmVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

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Comparing Nutrients in 100 grams Hearts Of PalmVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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