Comparing Nutrients in 300 calories Fruit ChayoteVS Broccoli

Weight per 300 calories

Fruit Chayote

1579g

Broccoli

882g

Raw Broccoli has 1.8 times more energy per unit of mass than Raw Fruit Chayote, which is low in comparison to other foods. Fruit Chayote having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Fruit Chayote

15%

80%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Fruit Chayotevs Broccoli

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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2.1%2.05g

Fat

3.37%3.26g

2.05 gvs3.26 g

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

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1.4%0.44g

Saturated Fat

3.14%1g

0.44 gvs1 g

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

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35.5%0.57g

Omega 3

34.7%0.56g

0.57 gvs0.56 g

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

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1.95%0.33g

Omega 6

2.54%0.43g

0.33 gvs0.43 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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54.8%71.2g

Carbohydrate

45%58.6g

71.2 gvs58.6 g

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

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36%26.2g

Sugars

20.7%15g

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

26.2 gvs15 g

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

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Fructose

8.28%6g

≤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 gvs6 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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70.6%27g

Fiber

60.4%23g

27 gvs23 g

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

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23%13g

Protein

44.4%25g

13 gvs25 g

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

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Vitamins

Fruit Chayotevs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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33%0.39mg

Vitamin B1

52.2%0.63mg

Thiamine

0.39 mgvs0.63 mg

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

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35.2%0.46mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.46 mgvs1.03 mg

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

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46.4%7.42mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

7.42 mgvs5.64 mg

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

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78.6%3.93mg

Vitamin B5

101%5.06mg

Pantothenic acid

3.93 mgvs5.06 mg

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

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92%1.2mg

Vitamin B6

119%1.54mg

Pyridoxine

1.2 mgvs1.54 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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367%1468μg

Vitamin B9

139%556μg

Folates and Folic Acid

1468 μgvs556 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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135%122mg

Vitamin C

875%787mg

Ascorbic acid

122 mgvs787 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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12.6%1.9mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

1.9 mgvs6.9 mg

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

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54%64.7μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

64.7 μgvs896 μg

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

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Minerals

Fruit Chayotevs Broccoli

27%268mg

Calcium

41.5%415mg

268 mgvs415 mg

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

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216%1.94mg

Copper

48%0.43mg

1.94 mgvs0.43 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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67%5.37mg

Iron

80.5%6.44mg

5.37 mgvs6.44 mg

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

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45%189mg

Magnesium

44%185mg

189 mgvs185 mg

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

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130%3mg

Manganese

80.6%1.85mg

3 mgvs1.85 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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40.6%284mg

Phosphorus

83%582mg

284 mgvs582 mg

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

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58%1974mg

Potassium

82%2788mg

1974 mgvs2788 mg

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

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5.74%3.16μg

Selenium

40%22μg

3.16 μgvs22 μg

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

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2.1%31.6mg

Sodium

19.4%291mg

31.6 mgvs291 mg

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

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106%11.7mg

Zinc

33%3.6mg

11.7 mgvs3.6 mg

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

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40.2%1488g

Water

21.3%788g

1488 gvs788 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 Fruit Chayote vs Broccoli:

Raw Fruit Chayote has 1.3 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 6.5 times more Vitamin C, 3.6 times more Vitamin E and 13.8 times more Vitamin K than Raw Fruit Chayote.
Both Raw Fruit Chayote as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fruit Chayote vs Broccoli:

Raw Fruit Chayote has 4.5 times more Copper, 1.6 times more Manganese, 3.2 times more Zinc and 1.9 times more Water than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Calcium, 2 times more Phosphorus, 1.4 times more Potassium, 7 times more Selenium and 9.2 times more Sodium than Raw Fruit Chayote.
Both Raw Fruit Chayote and Raw Broccoli have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Fruit Chayote has 1.2 times more Carbohydrate and 1.7 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Fat, 2.3 times more Saturated Fat and 1.9 times more Protein than Raw Fruit Chayote.
Both Raw Fruit Chayote and Raw Broccoli have similar amounts of Energy, Omega 3 and Fiber per 300 kcal.
Both Raw Fruit Chayote as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fruit ChayoteVS Boiled Fruit ChayoteBroccoliVS Boiled Fruit ChayoteFruit ChayoteVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Fruit ChayoteVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: