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Compare Nutrients in 100 grams Hearts Of PalmVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Hearts Of Palm
9%
2%
89%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Hearts Of PalmBaked White Potatoes
Vitamin A
0.33%
0.11%
3 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4.17%
4%
0.05 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
14%
3.3%
0.18 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
5.63%
9.55%
0.9 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
62%
16%
0.81 mg0.211 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%
14%
8 mg12.6 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%
0.27%
0.5 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0%
2.25%
0 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
6%
9.5%
24 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Hearts Of PalmBaked White Potatoes
Calcium
1.8%
1%
18 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
71.6%
14%
0.644 mg0.127 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%
8%
1.69 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
2.5%
6.75%
10 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
8.2%
NA mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
20%
10.7%
140 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
38%
11.6%
1806 mg544 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%
0.47%
14 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
34%
3.2%
3.73 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams 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 C and 1.6 times more Folate than Raw Hearts Of Palm. Both Raw Hearts Of Palm and Baked Whole White Potatoes have similar amounts of Thiamine per 100g.Both Raw Hearts Of Palm as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100g.

Comparing minerals per 100 grams 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.

Macro Nutrients

100gRDA for Men 19-30 years
Hearts Of PalmBaked White Potatoes
Fat
0.21%
0.15%
0.2 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.82%
3.75%
2.7 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
19.7%
16%
25.61 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.97%
3.17%
115 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
23.7%
2.1%
17.16 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
3.95%
5.53%
1.5 g2.1 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%
0.13%
0.046 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.81%
0.94%
0.013 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.45%
0.29%
0.076 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.88%
2.04%
69.5 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Hearts Of Palm have 1.3 times more Protein, 1.2 times more Carbohydrate, 1.3 times more Energy and 11.2 times more Sugars 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 and Baked Whole White Potatoes have similar amounts of Water per 100g.Both Raw Hearts Of Palm as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3 and Omega 6 in 100g.