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Compare Nutrients in 100 grams Hearts Of PalmVS Oranges

Macros Ratio

ProteinsFatsCarbs

Hearts Of Palm
9%
2%
89%
Oranges
8%
2%
90%

Vitamins

100gRDA for Men 19-30 years
Hearts Of PalmOranges
Vitamin A
0.33%
1.22%
3 μg11 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4.17%
7.25%
0.05 mg0.087 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
14%
3.08%
0.18 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
5.63%
1.76%
0.9 mg0.282 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
62%
4.6%
0.81 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
8.9%
59%
8 mg53.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
3.33%
1.2%
0.5 mg0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0%
0%
0 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
6%
7.5%
24 μg30 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Hearts Of PalmOranges
Calcium
1.8%
4%
18 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
71.6%
5%
0.644 mg0.045 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
21%
1.25%
1.69 mg0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
2.5%
2.5%
10 mg10 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
1.1%
NA mg0.025 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
20%
2%
140 mg14 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
38%
3.85%
1806 mg181 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.27%
0.91%
0.7 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.93%
0%
14 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
34%
0.64%
3.73 mg0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Hearts Of Palm vs Oranges:
Raw Hearts Of Palm have 4.5 times more Vitamin B2, 3.2 times more Vitamin B3, 13.5 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Oranges. While Raw Oranges contain 3.7 times more Vitamin A, 1.7 times more Thiamine and 6.7 times more Vitamin C than Raw Hearts Of Palm. Both Raw Hearts Of Palm and Raw Oranges have similar amounts of Folate per 100g.

Comparing minerals per 100 grams for Hearts Of Palm vs Oranges:
Raw Hearts Of Palm have 14.3 times more Copper, 16.9 times more Iron, 10 times more Phosphorus, 10 times more Potassium, 1.4 times more Selenium and 53.3 times more Zinc than Raw Oranges. While Raw Oranges contain 2.2 times more Calcium than Raw Hearts Of Palm. Both Raw Hearts Of Palm and Raw Oranges have similar amounts of Magnesium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Hearts Of PalmOranges
Fat
0.21%
0.12%
0.2 g0.12 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.82%
1.68%
2.7 g0.94 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
19.7%
9.04%
25.61 g11.75 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.97%
1.62%
115 kcal47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
23.7%
13%
17.16 g9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
3.95%
6.3%
1.5 g2.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.14%
0.05%
0.046 g0.015 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.81%
0.44%
0.013 g0.007 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.45%
0.11%
0.076 g0.018 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.88%
2.34%
69.5 g86.75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Hearts Of Palm have 2.9 times more Protein, 2.2 times more Carbohydrate, 2.4 times more Energy and 1.8 times more Sugars than Raw Oranges. While Raw Oranges contain 1.6 times more Fiber than Raw Hearts Of Palm. Both Raw Hearts Of Palm and Raw Oranges have similar amounts of Water per 100g.Both Raw Hearts Of Palm as well as Raw Oranges have insufficient amounts of Fat, Omega 3 and Omega 6 in 100g.