Hearts of palm Nutrition Facts


100 grams of Hearts of palm contain 4.62 grams of carbohydrates, 2.4 grams of fiber, 2.52 grams of protein, 426 milligrams of sodium, and 90.2 grams of water

100 grams of Hearts of palm contain 28 calories, the 1% of your total daily needs.

Hearts of palm have 0 milligrams of Cholesterol and 0.62 grams of fat.

It also contains some important vitamins you can see below: Vitamin B-9 (39 mg), Vitamin C (7.9 mg) or Vitamin B-3 (0.43 mg).

Nutrients in Hearts of palm

Energy

28 kcal

100 grams of Hearts of palm have the 1% of your total daily calorie needs: 28 calories.

Carbohydrates

4.62 gr

An average adults needs 300 grams of carbohydrates per day. 100 grams of Hearts of palm have 4.62 gr of carbohydrates, the 2% of your total daily needs.

Sugars

0 mg

Hearts of palm is sugar-free

Dietary fiber

2.4 g

An average adults needs 25 grams of fiber per day. 100 grams of Hearts of palm have 2.4 gr of dietary fiber, the 10% of your total daily needs.

Sodium

426 mg

An average adults needs 2,400 mg.of sodium per day. 100 grams of Hearts of palm have 426 mg of salt, the 28% of your total daily needs.

Water

90.2 g

100 grams of Hearts of palm contain 90.2 grams of water, the 90.2% of the total weight.

Protein

2.52 g

An average adults needs 50 grams of protein per day. 100 grams of Hearts of palm have 2.52 gr of protein, the 5% of your total daily needs.
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How many vitamins in Hearts of palm

Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K). Water-soluble vitamins circulate in the bloodstream and do not get stored as long time. Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.

Some of the vitamins found in Hearts of palm are: Vitamin B-9 (39 mg), Vitamin C (7.9 mg) and Vitamin B-3 (0.43 mg).

Vitamin C

7.9 mg

Vitamin C, also known as ascorbic acid, is abundant in vegetables and fruits. Vitamin C is a water-soluble vitamin, which means your body doesn’t store it. It helps lessen oxidative stress to the body and is thought to lower cancer risk. In 100 grams of Hearts of palm, you can find 7.9 milligrams of Vitamin C. It provides the 13% of the daily recommended value for the average adult.

Vitamin B-1

0.01 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Hearts of palm contains 0.01 milligrams of Vitamin B-1, that’s the 1% of the daily recommended value for an adult.

Vitamin B-2

0.05 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Hearts of palm contains 0.05 milligrams of Vitamin B-2, that’s the 3% of the daily recommended value for an adult.

Vitamin B-3

0.43 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Hearts of palm contains 0.43 milligrams of Vitamin B-3, that’s the 2% of the daily recommended value for an adult.

Vitamin B-5

0.12 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Hearts of palm contains 0.12 milligrams of Vitamin B-5, that’s the 1% of the daily recommended value for an adult.

Vitamin B-9

39 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Hearts of palm contains 39 micrograms of Vitamin B-9, that’s the 10% of the daily recommended value for an adult.
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Minerals in Hearts of palm

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.

The essential minerals present in Hearts of palm are: Sodium (426 mg), Potassium (177 mg) and Phosphorus (65 mg).


Calcium

58 mg

This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures. In 100 grams of Hearts of palm, you can find 58 milligrams of calcium. It provides the 6% of the daily recommended value for the average person.

Iron

3.13 mg

Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport. 100 grams of Hearts of palm contains 3.13 milligrams of iron, that’s the 17% of the daily recommended value for one person.

Potassium

177 mg

An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart. 177 milligrams of potassium can be found on every 100 grams of Hearts of palm, the 4% of the total daily recommended potassium intake.

Magnesium

38 mg

Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body. In 100 grams of Hearts of palm, you can find 38 milligrams of magnesium. It provides the 10% of the daily recommended value for the average adult.

Phosphorus

65 mg

Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation. 65 milligrams of phosphorus can be found on every 100 grams of Hearts of palm, the 7% of the total daily recommended phosphorus intake.

Sodium

426 mg

The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension. 100 grams of Hearts of palm contains 426 milligrams of sodium, that’s the 28% of the daily recommended value for one person.

Zinc

1.15 mg

Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. 100 grams of Hearts of palm contains 1.15 milligrams of zinc, that’s the 8% of the daily recommended value for one person.

Copper

0.13 mg

Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production. 0.13 milligrams of copper can be found on every 100 grams of Hearts of palm, the 7% of the total daily recommended copper intake.

Manganese

1.39 mg

Manganese mineral is important in the healthy bone structure metabolism and formation -helping to create essential enzymes for building bones- play a key role in the proper functioning of the thyroid gland. 1.39 milligrams of manganese can be found on every 100 grams of Hearts of palm, the 70% of the total daily recommended manganese intake.

Selenium

0.7 µg

Selenium is an essential trace mineral that the body needs to stay healthy. Scientists and researchers suggests that Selenium prevent certain cancers such as stomach, colon, bladder, lung, skin, esophagus, and prostate. In 100 grams of Hearts of palm, you can find 0.7 micrograms of selenium. It provides the 1% of the daily recommended value for the average adult.
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Calories in Hearts of palm

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 1% of your total daily needs from 100 grams of Hearts of palm (28 calories / 100 grams).

Calories

28 Kcal

In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.

Fats and Cholesterol

Total Fat

0.62 g

100 grams of Hearts of palm have 0.62 gr of total fat, the 1% of your total daily needs.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

0.13 g

In 100 grams of Hearts of palm you can find the 1% of your total daily needs (0.13 grams of saturated fat).

Monounsaturated fatty acids

0.1 g

Polyunsaturated fatty acids

0.2 g

Data Facts Table of Hearts of palm

  per 100gr Daily value
NUTRIENTS
Energy 28 kcal 1 %
Total fat 0.62 g 1 %
Carbohydrates 4.62 gr 2 %
Cholesterol 0 mg 0 %
Sodium 426 mg 28 %
Water 90.2 mg 90.2 %
Protein 2.52 g 5 %
VITAMINS
Vitamin A - -
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C 7.9 mg 13 %
Vitamin D - -
Vitamin E - -
Vitamin K - -
Vitamin B-1 0.01 µg 1 %
Vitamin B-2 0.05 mg 3 %
Vitamin B-3 0.43 mg 2 %
Vitamin B-5 0.12 mg 1 %
Vitamin B-9 39 mg 10 %
MINERALS
Calcium 58 mg 6 %
Iron 3.13 mg 17 %
Potassium 177 mg 4 %
Phosphorus 65 mg 7 %
Sodium 426 mg 28 %
Zinc 1.15 mg 8 %
Copper 0.13 mg 7 %
Fluorine - -
Manganese   1.39 mg 70 %
Selenium 0.7 µg 1 %