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Comparing Nutrients in 300 calories Swiss ChardVS Fruit Chayote

Weight per 300 calories

Swiss Chard
1579g
Fruit Chayote
1579g

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

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

Macros Ratio

Protein Fat Carbs

Swiss Chard
30%
8%
62%
Fruit Chayote
15%
5%
80%
300 kcal ▼

Macro Nutrients

Swiss Chardvs 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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3.26%3.16g
Fat
2.1%2.05g
3.16 gvs2.05 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.47g
Saturated Fat
1.4%0.44g
0.47 gvs0.44 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.9%0.11g
Omega 3
35.5%0.57g
0.11 gvs0.57 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.85%0.99g
Omega 6
1.95%0.33g
0.99 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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45.4%59g
Carbohydrate
54.8%71.2g
59 gvs71.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.4g
Sugars
36%26.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.4 gvs26.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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66.5%25.3g
Fiber
70.6%27g
25.3 gvs27 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
50.8%28.4g
Protein
23%13g
28.4 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

Swiss Chardvs Fruit Chayote
537%4832μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
4832 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.6%0.63mg
Vitamin B1
33%0.39mg
Thiamine
0.63 mgvs0.39 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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109%1.42mg
Vitamin B2
35.2%0.46mg
Riboflavin
1.42 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39.5%6.3mg
Vitamin B3
46.4%7.42mg
Niacin, nicotinic acid, niacinamide
6.3 mgvs7.42 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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54.3%2.7mg
Vitamin B5
78.6%3.93mg
Pantothenic acid
2.7 mgvs3.93 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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120%1.56mg
Vitamin B6
92%1.2mg
Pyridoxine
1.56 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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55.3%221μg
Vitamin B9
367%1468μg
Folates and Folic Acid
221 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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526%474mg
Vitamin C
135%122mg
Ascorbic acid
474 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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199%30mg
Vitamin E
12.6%1.9mg
Tocopherols and Tocotrienols
30 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10921%13105μg
Vitamin K
54%64.7μg
Phytomenadione or phylloquinone
13105 μgvs64.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Swiss Chardvs Fruit Chayote
80.5%805mg
Calcium
27%268mg
805 mgvs268 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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314%2.83mg
Copper
216%1.94mg
2.83 mgvs1.94 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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355%28.4mg
Iron
67%5.37mg
28.4 mgvs5.37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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305%1279mg
Magnesium
45%189mg
1279 mgvs189 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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251%5.78mg
Manganese
130%3mg
5.78 mgvs3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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104%726mg
Phosphorus
40.6%284mg
726 mgvs284 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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176%5984mg
Potassium
58%1974mg
5984 mgvs1974 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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26%14.2μg
Selenium
5.74%3.16μg
14.2 μgvs3.16 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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224%3363mg
Sodium
2.1%31.6mg
3363 mgvs31.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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51.7%5.7mg
Zinc
106%11.7mg
5.7 mgvs11.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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39.5%1463g
Water
40.2%1488g
1463 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 Swiss Chard vs Fruit Chayote:
Comparing minerals per 300 calories for Swiss Chard vs Fruit Chayote:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Swiss ChardVS Boiled Swiss ChardFruit ChayoteVS Boiled Swiss ChardSwiss ChardVS Boiled Fruit ChayoteFruit ChayoteVS Boiled Fruit Chayote
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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