Comparing Nutrients in 300 calories CarrotsVS Fruit Chayote

Weight per 300 calories

Carrots

732g

Fruit Chayote

1579g

Carrots have 2.2 times more energy per 100g than Fruit Chayote. It has low energy density when compared to other foods. Raw Fruit Chayote having very low energy density.

Which food has more nutrients per 300 calories - Carrots or Fruit Chayote?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Fruit Chayote

15%

80%

300 kcal ▼

Macro Nutrients

Carrotsvs Fruit Chayote

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.8%1.76g

Fat

2.1%2.05g

1.76 gvs2.05 g

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

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0.73%0.23g

Saturated Fat

1.4%0.44g

0.23 gvs0.44 g

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

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0.91%0.015g

Omega 3

35.5%0.57g

0.015 gvs0.57 g

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

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4.3%0.73g

Omega 6

1.95%0.33g

0.73 gvs0.33 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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54%70g

Carbohydrate

54.8%71.2g

70 gvs71.2 g

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

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48%34.7g

Sugars

36%26.2g

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

34.7 gvs26.2 g

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

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5.55%4.02g

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]

4.02 gvsNA g

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

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%4.3g

Glucose

4.3 gvsNA g

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

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%26.3g

Sucrose

26.3 gvsNA g

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

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54%20.5g

Fiber

70.6%27g

20.5 gvs27 g

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

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12%6.8g

Protein

23%13g

6.8 gvs13 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Carrotsvs Fruit Chayote

679%6110μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

6110 μgvs0 μg

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

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40.2%0.48mg

Vitamin B1

33%0.39mg

Thiamine

0.48 mgvs0.39 mg

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

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32.6%0.42mg

Vitamin B2

35.2%0.46mg

Riboflavin

0.42 mgvs0.46 mg

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

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45%7.2mg

Vitamin B3

46.4%7.42mg

Niacin, nicotinic acid, niacinamide

7.2 mgvs7.42 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

40%2mg

Vitamin B5

78.6%3.93mg

Pantothenic acid

2 mgvs3.93 mg

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

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77.7%1mg

Vitamin B6

92%1.2mg

Pyridoxine

1 mgvs1.2 mg

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

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54%16.2μg

Vitamin B7

Biotin

16.2 μgvsNA μg

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

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34.8%139μg

Vitamin B9

367%1468μg

Folates and Folic Acid

139 μgvs1468 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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48%43mg

Vitamin C

135%122mg

Ascorbic acid

43 mgvs122 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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32%4.83mg

Vitamin E

12.6%1.9mg

Tocopherols and Tocotrienols

4.83 mgvs1.9 mg

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

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80.5%97μg

Vitamin K

54%64.7μg

Phytomenadione or phylloquinone

97 μgvs64.7 μg

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

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Minerals

Carrotsvs Fruit Chayote

24%241mg

Calcium

27%268mg

241 mgvs268 mg

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

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36.6%0.33mg

Copper

216%1.94mg

0.33 mgvs1.94 mg

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

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0.59%23.4μg

Fluoride

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

23.4 μgvsNA μg

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

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27.4%2.2mg

Iron

67%5.37mg

2.2 mgvs5.37 mg

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

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21%88mg

Magnesium

45%189mg

88 mgvs189 mg

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

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45.5%1.05mg

Manganese

130%3mg

1.05 mgvs3 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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36.6%256mg

Phosphorus

40.6%284mg

256 mgvs284 mg

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

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69%2341mg

Potassium

58%1974mg

2341 mgvs1974 mg

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

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1.33%0.73μg

Selenium

5.74%3.16μg

0.73 μgvs3.16 μg

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

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33.7%505mg

Sodium

2.1%31.6mg

505 mgvs31.6 mg

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

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16%1.76mg

Zinc

106%11.7mg

1.76 mgvs11.7 mg

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

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17.5%646g

Water

40.2%1488g

646 gvs1488 g

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

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Lets compare vitamin content per 300 calories of Carrots vs Fruit Chayote:

Raw Carrots have more Vitamin A, 1.2 times more Vitamin B1, 2.5 times more Vitamin E and 1.5 times more Vitamin K than Raw Fruit Chayote.
While Raw Fruit Chayote contains 2 times more Vitamin B5, 10.6 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Carrots.
Both Raw Carrots and Raw Fruit Chayote have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 kcal.
Both Raw Carrots as well as Raw Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Fruit Chayote:

Raw Carrots have 16 times more Sodium than Raw Fruit Chayote.
While Raw Fruit Chayote contains 5.9 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 4.3 times more Selenium, 6.7 times more Zinc and 2.3 times more Water than Raw Carrots.
Both Raw Carrots and Raw Fruit Chayote have similar amounts of Calcium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Carrots have 2.2 times more Omega 6 and 1.3 times more Sugars than Raw Fruit Chayote.
While Raw Fruit Chayote contains 38.8 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Raw Carrots.
Both Raw Carrots and Raw Fruit Chayote have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Carrots as well as Raw Fruit Chayote have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CarrotsVS Boiled CarrotsFruit ChayoteVS Boiled CarrotsCarrotsVS Boiled Fruit ChayoteFruit ChayoteVS Boiled Fruit Chayote

Compare Foods

Comparing Nutrients in 300 calories CarrotsVS Fruit Chayote

Weight per 300 calories

Which food has more nutrients per 300 calories - Carrots or Fruit Chayote?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: