Comparing Nutrients in 100 calories Boiled Swiss Chard with SaltVS Boiled Fruit Chayote with Salt

Weight per 100 calories

Boiled Swiss Chard with Salt

500g

Boiled Fruit Chayote with Salt

455g

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

Which food has more nutrients per 100 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%

100 kcal ▼

Macro Nutrients

Boiled Swiss Chard with Saltvs Boiled Fruit Chayote with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.41%0.4g

Fat

2.25%2.2g

0.4 gvs2.2 g

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

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Saturated Fat

0.44%0.14g

NA gvs0.14 g

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

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Omega 3

11.6%0.19g

NA gvs0.19 g

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

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Omega 6

0.64%0.11g

NA gvs0.11 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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16%20.7g

Carbohydrate

15.7%20.5g

20.7 gvs20.5 g

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

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7.6%5.5g

Sugars

12%8.6g

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

5.5 gvs8.6 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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27.6%10.5g

Fiber

33.5%12.7g

10.5 gvs12.7 g

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

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16.8%9.4g

Protein

5.03%2.8g

9.4 gvs2.8 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

170%1530μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1530 μgvs0 μg

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

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14%0.17mg

Vitamin B1

9.85%0.12mg

Thiamine

0.17 mgvs0.12 mg

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

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33%0.43mg

Vitamin B2

14%0.18mg

Riboflavin

0.43 mgvs0.18 mg

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

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11.3%1.8mg

Vitamin B3

12%1.9mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.9 mg

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

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16.3%0.82mg

Vitamin B5

37%1.85mg

Pantothenic acid

0.82 mgvs1.85 mg

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

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32.7%0.43mg

Vitamin B6

41.3%0.54mg

Pyridoxine

0.43 mgvs0.54 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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11.3%45μg

Vitamin B9

20.5%82μg

Folates and Folic Acid

45 μgvs82 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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100%90mg

Vitamin C

40.4%36.4mg

Ascorbic acid

90 mgvs36.4 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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63%9.45mg

Vitamin E

4.24%0.64mg

Tocopherols and Tocotrienols

9.45 mgvs0.64 mg

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

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1364%1637μg

Vitamin K

18%21.4μg

Phytomenadione or phylloquinone

1637 μgvs21.4 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

29%290mg

Calcium

5.9%59mg

290 mgvs59 mg

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

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91%0.82mg

Copper

55.6%0.5mg

0.82 mgvs0.5 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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141%11.3mg

Iron

12.5%1mg

11.3 mgvs1 mg

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

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102%430mg

Magnesium

13%54.5mg

430 mgvs54.5 mg

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

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72.6%1.67mg

Manganese

33.4%0.77mg

1.67 mgvs0.77 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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23.6%165mg

Phosphorus

19%132mg

165 mgvs132 mg

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

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80.7%2745mg

Potassium

23%786mg

2745 mgvs786 mg

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

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8.2%4.5μg

Selenium

2.48%1.36μg

4.5 μgvs1.36 μg

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

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138%2075mg

Sodium

72%1077mg

2075 mgvs1077 mg

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

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15%1.65mg

Zinc

13%1.4mg

1.65 mgvs1.4 mg

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

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12.5%463g

Water

11.5%425g

463 gvs425 g

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

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Lets compare vitamin content per 100 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 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 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 100 kcal.

Compare more foods per 100 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 100 calories Boiled Swiss Chard with SaltVS Boiled Fruit Chayote with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Swiss Chard with Salt or Boiled Fruit Chayote with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: