Nutrients in 300 calories of Hearts Of Palm

Raw Hearts Of Palm.

Weight per 300 Calories

Hearts Of Palm

261g

Raw Hearts Of Palm has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

89%

300 kcal ▼

Macro Nutrients

Hearts Of Palm

Energy300 kcal

10.3%

Raw Hearts Of Palm have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.52 g

0.54%

Raw Hearts Of Palm have 0.52173913043478 g of Fat per 300 calories, which is 0.54% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.38%

Raw Hearts Of Palm have 0.12 g of Saturated Fat per 300 calories, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.034 g

2.1%

Raw Hearts Of Palm have 0.033913043478261 g of Omega 3 per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.2 g

1.17%

Raw Hearts Of Palm have 0.19826086956522 g of Omega 6 per 300 calories, which is 1.17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Hearts Of Palm have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate67 g

51.4%

Raw Hearts Of Palm have 66.808695652174 g of Carbohydrate per 300 calories, which is 51.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars44.8 g

61.7%

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

Raw Hearts Of Palm have 44.765217391304 g of Sugars per 300 calories, which is 61.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber3.9 g

10.3%

Raw Hearts Of Palm have 3.9130434782609 g of Fiber per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.04 g

12.6%

Raw Hearts Of Palm have 7.0434782608696 g of Protein per 300 calories, which is 12.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hearts Of Palm

Vitamin A7.83 μg

0.87%

RAE, retinol activity equivalents

Raw Hearts Of Palm have 7.8260869565217 μg of Vitamin A per 300 calories, which is 0.87% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11%

Thiamine

Raw Hearts Of Palm have 0.1304347826087 mg of Vitamin B1 per 300 calories, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.47 mg

36%

Riboflavin

Raw Hearts Of Palm have 0.4695652173913 mg of Vitamin B2 per 300 calories, which is 36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.35 mg

14.7%

Niacin, nicotinic acid, niacinamide

Raw Hearts Of Palm have 2.3478260869565 mg of Vitamin B3 per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B62.1 mg

163%

Pyridoxine

Raw Hearts Of Palm have 2.1130434782609 mg of Vitamin B6 per 300 calories, which is 163% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B962.6 μg

15.7%

Folates and Folic Acid

Raw Hearts Of Palm have 62.608695652174 μg of Vitamin B9 per 300 calories, which is 15.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Hearts Of Palm have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C21 mg

23%

Ascorbic acid

Raw Hearts Of Palm have 20.869565217391 mg of Vitamin C per 300 calories, which is 23% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Hearts Of Palm have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.3 mg

8.7%

Tocopherols and Tocotrienols

Raw Hearts Of Palm have 1.304347826087 mg of Vitamin E per 300 calories, which is 8.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Raw Hearts Of Palm have 0 μg of Vitamin K per 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hearts Of Palm

Calcium47 mg

4.7%

Raw Hearts Of Palm have 46.95652173913 mg of Calcium per 300 calories, which is 4.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.7 mg

187%

Raw Hearts Of Palm have 1.68 mg of Copper per 300 calories, which is 187% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.4 mg

55%

Raw Hearts Of Palm have 4.4086956521739 mg of Iron per 300 calories, which is 55% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium26 mg

6.2%

Raw Hearts Of Palm have 26.086956521739 mg of Magnesium per 300 calories, which is 6.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus365 mg

52%

Raw Hearts Of Palm have 365.21739130435 mg of Phosphorus per 300 calories, which is 52% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4711 mg

139%

Raw Hearts Of Palm have 4711.3043478261 mg of Potassium per 300 calories, which is 139% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.83 μg

3.32%

Raw Hearts Of Palm have 1.8260869565217 μg of Selenium per 300 calories, which is 3.32% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium36.5 mg

2.43%

Raw Hearts Of Palm have 36.521739130435 mg of Sodium per 300 calories, which is 2.43% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9.73 mg

88.5%

Raw Hearts Of Palm have 9.7304347826087 mg of Zinc per 300 calories, which is 88.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water181 g

4.9%

Raw Hearts Of Palm have 181.30434782609 g of Water per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Hearts Of Palm:

300 calories of Hearts Of Palm has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B2 and Vitamin C.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12, Vitamin D and Vitamin K.

Minerals in 300 calories of Raw Hearts Of Palm:

300 calories of Hearts Of Palm has outstanding amounts of Copper, Potassium and Zinc.
It is an excellent source of Iron and Phosphorus.
It also has some Calcium, Magnesium, Selenium and Sodium.

Macronutrients in 300 calories of Raw Hearts Of Palm:

300 calories of Hearts Of Palm is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fiber and Protein.
While 300 calories of product has trace amounts of Omega 3 and Omega 6, it has no Fat and Saturated Fat.

Compare Raw Hearts Of Palm with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Hearts Of Palm

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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