Palm oil vs. Rum — In-Depth Nutrition Comparison

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A recap on differences between palm oil and rum

Palm oil has more vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat; however, rum is higher in copper.
Palm oil covers your daily saturated fat needs 247% more than rum.
Rum has less saturated fat.

Food varieties used in this article are Oil, palm and Alcoholic beverage, distilled, rum, 80 proof.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Palm oil

Rum

Contains less SodiumSodium

-100%

Contains more PotassiumPotassium	+∞%
Contains more IronIron	+1100%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Selenium ~0µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Palm oil

Rum

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1

+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	49.3g	0g	224%
Fats	100g	0g	154%
Vitamin E	15.94mg	0mg	106%
Monounsaturated fat	37g	0g	93%
Polyunsaturated fat	9.3g	0g	62%
Calories	884kcal	231kcal	33%
Vitamin K	8µg	0µg	7%
Copper	0mg	0.05mg	6%
Iron	0.01mg	0.12mg	1%
Zinc	0mg	0.07mg	1%
Phosphorus	0mg	5mg	1%
Manganese		0.018mg	1%
Vitamin B1	0mg	0.008mg	1%
Potassium	0mg	2mg	0%
Sodium	0mg	1mg	0%
Choline	0.3mg	0mg	0%