Hearts of palm, canned

Plant foods · Vegetables · All vegetables

g
Macronutrients 94 / 100 How is this scored?

Composition

Energy

Protein 2.5 g · 10 kcal/100g
Fat 0.6 g · 6 kcal/100g
Carbs 4.6 g · 18 kcal/100g
Fiber 2.4 g
Water 90 g
Total energy 28 kcal

Macro balance aligns with EFSA guidelines (30% protein, 16% fat, 54% carbs)

Fat quality 63 / 100 How is this scored?
Total fat
0.6g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.2g
Omega-6
0.18g

Saturated fat is 4.2% of energy, within the WHO limit of 10%.

Protein quality 80 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 80%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (80% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 37 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 7.9 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.01 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.02 mg
Folate (B9) 39 µg
Vitamin B12 0.00 µg

Minerals

Calcium 58 mg
Iron 3.1 mg
Magnesium 38 mg
Phosphorus 65 mg
Potassium 177 mg
Sodium 426 mg
Zinc 1.2 mg
Copper 0.13 mg
Manganese 1.39 mg
Selenium 0.7 µg

Notable source of Manganese (70% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.