Comparing Nutrients in 500 calories Boiled Swiss Chard with SaltVS Boiled Fruit Chayote with Salt

Weight per 500 calories

Boiled Swiss Chard with Salt

2500g

Boiled Fruit Chayote with Salt

2273g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Swiss Chard with Salt or Boiled Fruit Chayote with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Swiss Chard with Salt

30%

67%

Boiled Fruit Chayote with Salt

10%

17%

73%

500 kcal ▼

Macro Nutrients

Boiled Swiss Chard with Saltvs Boiled Fruit Chayote with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.06%2g

Fat

11.2%11g

2 gvs11 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

2.2%0.7g

NA gvs0.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

58.2%0.93g

NA gvs0.93 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

3.2%0.55g

NA gvs0.55 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79.4%103g

Carbohydrate

78.7%102g

103 gvs102 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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38%27.5g

Sugars

59.2%43g

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

27.5 gvs43 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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138%52.5g

Fiber

167%63.6g

52.5 gvs63.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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84%47g

Protein

25%14g

47 gvs14 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Swiss Chard with Saltvs Boiled Fruit Chayote with Salt

850%7650μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

7650 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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71%0.85mg

Vitamin B1

49.2%0.59mg

Thiamine

0.85 mgvs0.59 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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165%2.15mg

Vitamin B2

70%0.91mg

Riboflavin

2.15 mgvs0.91 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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56.3%9mg

Vitamin B3

59.7%9.55mg

Niacin, nicotinic acid, niacinamide

9 mgvs9.55 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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81.5%4.08mg

Vitamin B5

185%9.27mg

Pantothenic acid

4.08 mgvs9.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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163%2.13mg

Vitamin B6

206%2.7mg

Pyridoxine

2.13 mgvs2.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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56.3%225μg

Vitamin B9

102%409μg

Folates and Folic Acid

225 μgvs409 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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500%450mg

Vitamin C

202%182mg

Ascorbic acid

450 mgvs182 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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315%47.3mg

Vitamin E

21.2%3.2mg

Tocopherols and Tocotrienols

47.3 mgvs3.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6819%8183μg

Vitamin K

89%107μg

Phytomenadione or phylloquinone

8183 μgvs107 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Swiss Chard with Saltvs Boiled Fruit Chayote with Salt

145%1450mg

Calcium

29.5%295mg

1450 mgvs295 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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453%4.08mg

Copper

278%2.5mg

4.08 mgvs2.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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706%56.5mg

Iron

62.5%5mg

56.5 mgvs5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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512%2150mg

Magnesium

65%273mg

2150 mgvs273 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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363%8.35mg

Manganese

167%3.84mg

8.35 mgvs3.84 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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118%825mg

Phosphorus

94%659mg

825 mgvs659 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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404%13725mg

Potassium

116%3932mg

13725 mgvs3932 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41%22.5μg

Selenium

12.4%6.8μg

22.5 μgvs6.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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692%10375mg

Sodium

359%5386mg

10375 mgvs5386 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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75%8.25mg

Zinc

64%7.05mg

8.25 mgvs7.05 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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62.6%2316g

Water

57.4%2123g

2316 gvs2123 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Swiss Chard with Salt vs Boiled Fruit Chayote with Salt:

Boiled and Drained Swiss Chard with Salt have more Vitamin A, 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin C, 14.9 times more Vitamin E and 76.6 times more Vitamin K than Boiled and Drained Fruit Chayote with Salt.
While Boiled and Drained Fruit Chayote with Salt contains 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled and Drained Swiss Chard with Salt.
Both Boiled and Drained Swiss Chard with Salt and Boiled and Drained Fruit Chayote with Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Fruit Chayote with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Swiss Chard with Salt vs Boiled Fruit Chayote with Salt:

Boiled and Drained Swiss Chard with Salt have 4.9 times more Calcium, 1.6 times more Copper, 11.3 times more Iron, 7.9 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 3.5 times more Potassium, 3.3 times more Selenium and 1.9 times more Sodium than Boiled and Drained Fruit Chayote with Salt.
Both Boiled and Drained Swiss Chard with Salt and Boiled and Drained Fruit Chayote with Salt have similar amounts of Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Swiss Chard with Salt have 3.3 times more Protein than Boiled and Drained Fruit Chayote with Salt.
While Boiled and Drained Fruit Chayote with Salt contains 5.5 times more Fat and 1.6 times more Sugars than Boiled and Drained Swiss Chard with Salt.
Both Boiled and Drained Swiss Chard with Salt and Boiled and Drained Fruit Chayote with Salt have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Fruit Chayote with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Swiss Chard with SaltVS Boiled Garland Chrysanthemum with SaltBoiled Fruit Chayote with SaltVS Boiled Garland Chrysanthemum with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Swiss Chard with SaltVS Boiled Fruit Chayote with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Swiss Chard with Salt or Boiled Fruit Chayote with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: