Nutrients in 500 calories of Hearts Of Palm

Raw Hearts Of Palm.

Weight per 500 Calories

Hearts Of Palm

435g

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

Macros Ratio

Protein Fat Carbs

89%

500 kcal ▼

Macro Nutrients

Hearts Of Palm

Energy500 kcal

17.2%

Raw Hearts Of Palm have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.87 g

0.9%

Raw Hearts Of Palm have 0.8695652173913 g of Fat per 500 calories, which is 0.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.63%

Raw Hearts Of Palm have 0.2 g of Saturated Fat per 500 calories, which is 0.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.057 g

3.53%

Raw Hearts Of Palm have 0.056521739130435 g of Omega 3 per 500 calories, which is 3.53% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.33 g

1.94%

Raw Hearts Of Palm have 0.3304347826087 g of Omega 6 per 500 calories, which is 1.94% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate111 g

85.7%

Raw Hearts Of Palm have 111.34782608696 g of Carbohydrate per 500 calories, which is 85.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars74.6 g

103%

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

Raw Hearts Of Palm have 74.608695652174 g of Sugars per 500 calories, which is 103% 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

Fiber6.52 g

17%

Raw Hearts Of Palm have 6.5217391304348 g of Fiber per 500 calories, which is 17% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.7 g

21%

Raw Hearts Of Palm have 11.739130434783 g of Protein per 500 calories, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hearts Of Palm

Vitamin A13 μg

1.45%

RAE, retinol activity equivalents

Raw Hearts Of Palm have 13.04347826087 μg of Vitamin A per 500 calories, which is 1.45% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg

18%

Thiamine

Raw Hearts Of Palm have 0.21739130434783 mg of Vitamin B1 per 500 calories, which is 18% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.78 mg

60.2%

Riboflavin

Raw Hearts Of Palm have 0.78260869565217 mg of Vitamin B2 per 500 calories, which is 60.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.9 mg

24.5%

Niacin, nicotinic acid, niacinamide

Raw Hearts Of Palm have 3.9130434782609 mg of Vitamin B3 per 500 calories, which is 24.5% 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 B63.52 mg

271%

Pyridoxine

Raw Hearts Of Palm have 3.5217391304348 mg of Vitamin B6 per 500 calories, which is 271% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9104 μg

26%

Folates and Folic Acid

Raw Hearts Of Palm have 104.34782608696 μg of Vitamin B9 per 500 calories, which is 26% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C34.8 mg

38.6%

Ascorbic acid

Raw Hearts Of Palm have 34.782608695652 mg of Vitamin C per 500 calories, which is 38.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.17 mg

14.5%

Tocopherols and Tocotrienols

Raw Hearts Of Palm have 2.1739130434783 mg of Vitamin E per 500 calories, which is 14.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hearts Of Palm

Calcium78.3 mg

7.83%

Raw Hearts Of Palm have 78.260869565217 mg of Calcium per 500 calories, which is 7.83% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.8 mg

311%

Raw Hearts Of Palm have 2.8 mg of Copper per 500 calories, which is 311% 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

Iron7.35 mg

92%

Raw Hearts Of Palm have 7.3478260869565 mg of Iron per 500 calories, which is 92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium43.5 mg

10.4%

Raw Hearts Of Palm have 43.478260869565 mg of Magnesium per 500 calories, which is 10.4% 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

Phosphorus609 mg

87%

Raw Hearts Of Palm have 608.69565217391 mg of Phosphorus per 500 calories, which is 87% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium7852 mg

231%

Raw Hearts Of Palm have 7852.1739130435 mg of Potassium per 500 calories, which is 231% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.04 μg

5.53%

Raw Hearts Of Palm have 3.0434782608696 μg of Selenium per 500 calories, which is 5.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium61 mg

4.06%

Raw Hearts Of Palm have 60.869565217391 mg of Sodium per 500 calories, which is 4.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc16.2 mg

147%

Raw Hearts Of Palm have 16.217391304348 mg of Zinc per 500 calories, which is 147% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water302 g

8.17%

Raw Hearts Of Palm have 302.17391304348 g of Water per 500 calories, which is 8.17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Hearts Of Palm:

500 calories of Hearts Of Palm has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C.
It also has a good amount of Vitamin B1 and Vitamin E.
While 500 calories of product has trace amounts of Vitamin A, it has no Vitamin B12, Vitamin D and Vitamin K.

Minerals in 500 calories of Raw Hearts Of Palm:

500 calories of Hearts Of Palm has outstanding amounts of Copper, Iron, Phosphorus, Potassium and Zinc.
It has a good amount of Calcium and Magnesium.
It also has some Selenium and Sodium.

Macronutrients in 500 calories of Raw Hearts Of Palm:

500 calories of Hearts Of Palm has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Protein.
It also has a good amount of Fiber.
This vegetable has some Omega 3.
While 500 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Hearts Of Palm with:

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

Food Info

Nutrients in 500 calories of Hearts Of Palm

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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