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Comparing Nutrients in 100 calories Hearts Of PalmVS Broccoli

Weight per 100 calories

Hearts Of Palm
87g
Broccoli
294g

Hearts Of Palm have 3.4 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Hearts Of Palm or Broccoli?

Macros Ratio

Protein Fat Carbs

Hearts Of Palm
9%
2%
89%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

Hearts Of Palmvs Broccoli
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.18%0.17g
Fat
1.12%1.1g
0.17 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.04g
Saturated Fat
1.05%0.34g
0.04 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.71%0.011g
Omega 3
11.6%0.19g
0.011 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.39%0.066g
Omega 6
0.85%0.14g
0.066 gvs0.14 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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17%22.3g
Carbohydrate
15%19.5g
22.3 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.6%15g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.76%2g
≤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 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.43%1.3g
Fiber
20%7.65g
1.3 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.2%2.35g
Protein
15%8.3g
2.35 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Hearts Of Palmvs Broccoli
0.29%2.6μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
2.6 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.62%0.043mg
Vitamin B1
17.4%0.21mg
Thiamine
0.043 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.16 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.9%0.78mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.78 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
33.7%1.7mg
Pantothenic acid
NA mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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54%0.7mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.7 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.2%21μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
21 μgvs185 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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7.73%6.96mg
Vitamin C
292%262mg
Ascorbic acid
6.96 mgvs262 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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2.9%0.43mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.43 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
0 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Hearts Of Palmvs Broccoli
1.57%15.7mg
Calcium
14%138mg
15.7 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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62.2%0.56mg
Copper
16%0.14mg
0.56 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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18.4%1.47mg
Iron
27%2.15mg
1.47 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.07%8.7mg
Magnesium
14.7%61.8mg
8.7 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
27%0.62mg
NA mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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17.4%122mg
Phosphorus
27.7%194mg
122 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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46%1570mg
Potassium
27.3%929mg
1570 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.61μg
Selenium
13.4%7.35μg
0.61 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.81%12mg
Sodium
6.47%97mg
12 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29.5%3.24mg
Zinc
11%1.2mg
3.24 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.63%60.4g
Water
7.1%263g
60.4 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Hearts Of Palm vs Broccoli:
Comparing minerals per 100 calories for Hearts Of Palm vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Hearts Of PalmVS Yeast extract spreadBroccoliVS Yeast extract spreadHearts Of PalmVS Boiled BroccoliBroccoliVS Boiled Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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