Comparing Nutrients in 300 calories Fruit ChayoteVS Boiled Swiss Chard

Weight per 300 calories

Fruit Chayote

1579g

Boiled Swiss Chard

1500g

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

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

Macros Ratio

Protein Fat Carbs

Fruit Chayote

15%

80%

Boiled Swiss Chard

30%

67%

300 kcal ▼

Macro Nutrients

Fruit Chayotevs Boiled Swiss Chard

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

1.24%1.2g

2.05 gvs1.2 g

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

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1.4%0.44g

Saturated Fat

0.56%0.18g

0.44 gvs0.18 g

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

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35.5%0.57g

Omega 3

2.8%0.045g

0.57 gvs0.045 g

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

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1.95%0.33g

Omega 6

2.2%0.38g

0.33 gvs0.38 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

47.7%62g

71.2 gvs62 g

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

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36%26.2g

Sugars

22.8%16.5g

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

26.2 gvs16.5 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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70.6%27g

Fiber

83%31.5g

27 gvs31.5 g

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

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23%13g

Protein

50.4%28g

13 gvs28 g

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

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Vitamins

Fruit Chayotevs Boiled Swiss Chard

0%0μg

Vitamin A

510%4590μg

RAE, retinol activity equivalents

0 μgvs4590 μg

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

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33%0.39mg

Vitamin B1

42.5%0.51mg

Thiamine

0.39 mgvs0.51 mg

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

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35.2%0.46mg

Vitamin B2

99%1.3mg

Riboflavin

0.46 mgvs1.3 mg

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

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46.4%7.42mg

Vitamin B3

33.8%5.4mg

Niacin, nicotinic acid, niacinamide

7.42 mgvs5.4 mg

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

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78.6%3.93mg

Vitamin B5

49%2.45mg

Pantothenic acid

3.93 mgvs2.45 mg

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

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92%1.2mg

Vitamin B6

98%1.28mg

Pyridoxine

1.2 mgvs1.28 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

33.8%135μg

Folates and Folic Acid

1468 μgvs135 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

300%270mg

Ascorbic acid

122 mgvs270 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

189%28.4mg

Tocopherols and Tocotrienols

1.9 mgvs28.4 mg

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

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54%64.7μg

Vitamin K

4091%4910μg

Phytomenadione or phylloquinone

64.7 μgvs4910 μg

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

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Minerals

Fruit Chayotevs Boiled Swiss Chard

27%268mg

Calcium

87%870mg

268 mgvs870 mg

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

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216%1.94mg

Copper

272%2.45mg

1.94 mgvs2.45 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

424%34mg

5.37 mgvs34 mg

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

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45%189mg

Magnesium

307%1290mg

189 mgvs1290 mg

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

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130%3mg

Manganese

218%5mg

3 mgvs5 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

70.7%495mg

284 mgvs495 mg

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

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58%1974mg

Potassium

242%8235mg

1974 mgvs8235 mg

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

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5.74%3.16μg

Selenium

24.5%13.5μg

3.16 μgvs13.5 μg

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

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2.1%31.6mg

Sodium

179%2685mg

31.6 mgvs2685 mg

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

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106%11.7mg

Zinc

45%4.95mg

11.7 mgvs4.95 mg

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

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40.2%1488g

Water

37.6%1390g

1488 gvs1390 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 Boiled Swiss Chard:

Raw Fruit Chayote has 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 10.9 times more Vitamin B9 than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin C, 15 times more Vitamin E and 75.8 times more Vitamin K than Raw Fruit Chayote.
Both Raw Fruit Chayote and Boiled and Drained Swiss Chard have similar amounts of Vitamin B6 per 300 kcal.
Both Raw Fruit Chayote as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fruit Chayote vs Boiled Swiss Chard:

Raw Fruit Chayote has 2.4 times more Zinc than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 3.2 times more Calcium, 1.3 times more Copper, 6.3 times more Iron, 6.8 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 4.2 times more Potassium, 4.3 times more Selenium and 85 times more Sodium than Raw Fruit Chayote.
Both Raw Fruit Chayote and Boiled and Drained Swiss Chard have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Fruit Chayote has 12.6 times more Omega 3 and 1.6 times more Sugars than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 2.2 times more Protein than Raw Fruit Chayote.
Both Raw Fruit Chayote and Boiled and Drained Swiss Chard have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Raw Fruit Chayote as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fruit ChayoteVS Boiled Fruit ChayoteBoiled Swiss ChardVS Boiled Fruit Chayote

Compare Foods

Comparing Nutrients in 300 calories Fruit ChayoteVS Boiled Swiss Chard

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: