Nutrition Comparison Tool
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Hearts of palm, raw
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Palm Hearts (Canned)
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Palm Oil
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Hearts of palm, raw 100 grams (x1) 6% DV 115 calories
  • Palm Hearts (Canned) 1 cup (x1) 2% DV 41 calories
  • Palm Oil 1 tbsp (x1) 6% DV 120 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Hearts of palm, raw 100 grams (x1) 0% DV 0.2g
  • Palm Hearts (Canned) 1 cup (x1) 1% DV 0.91g
  • Palm Oil 1 tbsp (x1) 17% DV 13.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Hearts of palm, raw 100 grams (x1) 9% DV 25.6g
  • Palm Hearts (Canned) 1 cup (x1) 2% DV 6.7g
  • Palm Oil 1 tbsp (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Hearts of palm, raw 100 grams (x1) 5% DV 2.7g
  • Palm Hearts (Canned) 1 cup (x1) 7% DV 3.7g
  • Palm Oil 1 tbsp (x1) 0% DV 0g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Hearts of palm, raw 100 grams (x1) 0% DV 0mg
  • Palm Hearts (Canned) 1 cup (x1) 0% DV 0mg
  • Palm Oil 1 tbsp (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Hearts of palm, raw 100 grams (x1) 0% DV 0.05g
  • Palm Hearts (Canned) 1 cup (x1) 1% DV 0.19g
  • Palm Oil 1 tbsp (x1) 34% DV 6.7g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Hearts of palm, raw 100 grams (x1) 5% DV 1.5g
  • Palm Hearts (Canned) 1 cup (x1) 13% DV 3.5g
  • Palm Oil 1 tbsp (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Hearts of palm, raw 100 grams (x1) 34% DV 17.2g
  • Palm Hearts (Canned) 1 cup (x1) --% DV --g
  • Palm Oil 1 tbsp (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Hearts of palm, raw 100 grams (x1) 9% DV 1.7mg
  • Palm Hearts (Canned) 1 cup (x1) 25% DV 4.6mg
  • Palm Oil 1 tbsp (x1) 0% DV 0mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Hearts of palm, raw 100 grams (x1) 1% DV 18mg
  • Palm Hearts (Canned) 1 cup (x1) 7% DV 84.7mg
  • Palm Oil 1 tbsp (x1) 0% DV 0mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Hearts of palm, raw 100 grams (x1) 38% DV 1806mg
  • Palm Hearts (Canned) 1 cup (x1) 5% DV 258.4mg
  • Palm Oil 1 tbsp (x1) 0% DV 0mg
Comparison Table

Table Legend

  1. Hearts of palm, raw
  2. Palm Hearts (Canned)
  3. Palm Oil
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 146 14
Calories
(%DV)		 115
(6%)		 41
(2%)		 120
(6%)
Fat (g)
(%DV)		 0.2
(0%)		 0.91
(1%)		 13.6
(17%)
Protein (g)
(%DV)		 2.7
(5%)		 3.7
(7%)		 0
(0%)
Carbohydrate (g)
(%DV)		 25.6
(9%)		 6.7
(2%)		 0
(0%)
Sugars (g)
(%DV)		 17.2
(34%)		 --
(--%)		 0
(0%)
Fiber (g)
(%DV)		 1.5
(5%)		 3.5
(13%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.05
(0%)		 0.19
(1%)		 6.7
(34%)
Net-Carbs (g) 24.1
3.2
0
Trans Fatty Acids (g) 0
0
--
  Minerals
Food # 1 2 3
Weight (g) 100 146 14
Calcium (mg)
(%DV)		 18
(1%)		 84.7
(7%)		 0
(0%)
Iron, Fe (mg)
(%DV)		 1.7
(9%)		 4.6
(25%)		 0
(0%)
Potassium, K (mg)
(%DV)		 1806
(38%)		 258.4
(5%)		 0
(0%)
Magnesium (mg)
(%DV)		 10
(2%)		 55.5
(13%)		 0
(0%)
Phosphorus, P (mg)
(%DV)		 140
(11%)		 94.9
(8%)		 0
(0%)
Sodium (mg)
(%DV)		 14
(1%)		 622
(26%)		 0
(0%)
Zinc, Zn (mg)
(%DV)		 3.7
(34%)		 1.7
(15%)		 0
(0%)
Copper, Cu (mg)
(%DV)		 0.64
(72%)		 0.19
(22%)		 0
(0%)
Manganese (mg)
(%DV)		 --
(--%)		 2
(88%)		 --
(--%)
Selenium, Se (mcg)
(%DV)		 0.7
(1%)		 1
(2%)		 0
(0%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 146 14
Vitamin A, RAE (mcg)
(%DV)		 3
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 8
(9%)		 11.5
(13%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.05
(4%)		 0.02
(1%)		 0
(0%)
Riboflavin (B2) (mg)
(%DV)		 0.18
(14%)		 0.08
(6%)		 0
(0%)
Niacin (B3) (mg)
(%DV)		 0.9
(6%)		 0.64
(4%)		 0
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.18
(4%)		 0
(0%)
Vitamin B6 (mg)
(%DV)		 0.81
(48%)		 0.03
(2%)		 0
(0%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 24
(6%)		 56.9
(14%)		 0
(0%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 24
(6%)		 56.9
(14%)		 0
(0%)
Folate DFE (mcg)
(%)		 24
(6%)		 56.9
(14%)		 0
(0%)
Choline (mg)
(%DV)		 0
(0%)		 --
(--%)		 0.04
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 41
(0%)		 --
(--%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 68 0 0
Lycopene (mcg) 0
--
0
Lut + Zeaxanthin (mcg) 0
--
0
Vitamin E (mg)
(%DV)		 0.5
(3%)		 --
(--%)		 2.2
(14%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 --
(--%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 --
(--%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 --
(--%)		 1.1
(1%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 146 14
Water (g) 69.5
131.7
0
Ash (g) 2
3
0
Alcohol (g) 0
--
0
Caffeine (mg) 0
--
0
Theobromine (mg) 0
--
0
PRAL score -32.1
-2.7
0
  Carbohydrates
Food # 1 2 3
Weight (g) 100 146 14
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 100 146 14
Monounsaturated Fats (g) 0.005
0.15
5.032
Polyunsaturated Fats (g) 0.089
0.295
1.265
Omega 3s (g)
(%AI)		 0.013
(1%)		 0.028
(2%)		 0.027
(2%)
Omega 6s (g)
(%AI)		 0.076
(0%)		 0.267
(2%)		 1.238
(7%)
Omega 3 to Omega 6 Ratio 0.17
0.1
0.02
Omega 6 to Omega 3 Ratio 5.85
9.63
45.5
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
0
Docosapentaenoic Acid (DPA) (g) 0
--
0
Docosahexaenoic Acid (DHA) (g) 0
--
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
0
Caproic (6:0) (g) 0
--
0
Caprylic Acid (8:0) (g) 0
--
0
Capric Acid (10:0) (g) 0
--
0
Lauric Acid (12:0) (g) 0.001
--
0.014
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.001
--
0.136
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.034
0.166
5.916
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.004
0.023
0.585
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0
--
0.041
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.005
0.15
4.978
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
--
0.014
Docosenoic Acid (22:1) (g) 0
--
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.076
0.267
1.238
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.013
0.028
0.027
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
--
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
--
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 146 14
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 80
(11%)		 0
(0%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 147
(11%)		 0
(0%)
Leucine (mg)
(%RDI)		 --
(--%)		 247
(9%)		 0
(0%)
Lysine (mg)
(%RDI)		 --
(--%)		 133
(6%)		 0
(0%)
Methionine (mg)
(%RDI)		 --
(--%)		 61
(8%)		 0
(0%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 143
(16%)		 0
(0%)
Threonine (mg)
(%RDI)		 --
(--%)		 142
(13%)		 0
(0%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 34
(12%)		 0
(0%)
Valine (mg)
(%RDI)		 --
(--%)		 166
(9%)		 0
(0%)
Conditional  
Arginine (mg) --
260
0
Cystine (mg)
(%RDI)		 --
(--%)		 28
(10%)		 0
(0%)
Glycine (mg) --
158
0
Proline (mg) --
128
0
Tyrosine (mg)
(%RDI)		 --
(--%)		 72
(8%)		 0
(0%)
Non-Essential  
Alanine (mg) --
162
0
Aspartic acid (mg) --
245
0
Betaine (mg) --
--
--
Glutamic acid (mg) --
432
0
Hydroxyproline (mg) --
--
--
Serine (mg) --
118
0
Data Source
Hearts of palm, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Palm Hearts (Canned)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Palm Oil
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.