Comparing Nutrients in 300 calories Fruit ChayoteVS Carrots

Weight per 300 calories

Fruit Chayote

1579g

Carrots

732g

Raw Carrots have 2.2 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 Carrots?

Macros Ratio

Protein Fat Carbs

Fruit Chayote

15%

80%

Carrots

87%

300 kcal ▼

Macro Nutrients

Fruit Chayotevs Carrots

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

1.8%1.76g

2.05 gvs1.76 g

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

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1.4%0.44g

Saturated Fat

0.73%0.23g

0.44 gvs0.23 g

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

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35.5%0.57g

Omega 3

0.91%0.015g

0.57 gvs0.015 g

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

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1.95%0.33g

Omega 6

4.3%0.73g

0.33 gvs0.73 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

54%70g

71.2 gvs70 g

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

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36%26.2g

Sugars

48%34.7g

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

26.2 gvs34.7 g

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

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Fructose

5.55%4.02g

≤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 gvs4.02 g

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

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Glucose

%4.3g

NA gvs4.3 g

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

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Sucrose

%26.3g

NA gvs26.3 g

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

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70.6%27g

Fiber

54%20.5g

27 gvs20.5 g

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

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23%13g

Protein

12%6.8g

13 gvs6.8 g

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

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Vitamins

Fruit Chayotevs Carrots

0%0μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

0 μgvs6110 μg

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

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33%0.39mg

Vitamin B1

40.2%0.48mg

Thiamine

0.39 mgvs0.48 mg

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

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35.2%0.46mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.46 mgvs0.42 mg

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

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46.4%7.42mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

7.42 mgvs7.2 mg

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

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78.6%3.93mg

Vitamin B5

40%2mg

Pantothenic acid

3.93 mgvs2 mg

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

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92%1.2mg

Vitamin B6

77.7%1mg

Pyridoxine

1.2 mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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367%1468μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

1468 μgvs139 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

48%43mg

Ascorbic acid

122 mgvs43 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

32%4.83mg

Tocopherols and Tocotrienols

1.9 mgvs4.83 mg

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

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54%64.7μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

64.7 μgvs97 μg

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

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Minerals

Fruit Chayotevs Carrots

27%268mg

Calcium

24%241mg

268 mgvs241 mg

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

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216%1.94mg

Copper

36.6%0.33mg

1.94 mgvs0.33 mg

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

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Fluoride

0.59%23.4μg

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

NA μgvs23.4 μg

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

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67%5.37mg

Iron

27.4%2.2mg

5.37 mgvs2.2 mg

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

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45%189mg

Magnesium

21%88mg

189 mgvs88 mg

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

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130%3mg

Manganese

45.5%1.05mg

3 mgvs1.05 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

36.6%256mg

284 mgvs256 mg

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

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58%1974mg

Potassium

69%2341mg

1974 mgvs2341 mg

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

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5.74%3.16μg

Selenium

1.33%0.73μg

3.16 μgvs0.73 μg

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

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2.1%31.6mg

Sodium

33.7%505mg

31.6 mgvs505 mg

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

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106%11.7mg

Zinc

16%1.76mg

11.7 mgvs1.76 mg

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

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40.2%1488g

Water

17.5%646g

1488 gvs646 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 Carrots:

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

Comparing minerals per 300 calories for Fruit Chayote vs Carrots:

Raw Fruit Chayote has 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.
While Raw Carrots contain 16 times more Sodium than Raw Fruit Chayote.
Both Raw Fruit Chayote and Raw Carrots have similar amounts of Calcium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Fruit ChayoteVS Boiled Fruit ChayoteCarrotsVS Boiled Fruit ChayoteFruit ChayoteVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Fruit ChayoteVS Carrots

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: