Comparing Nutrients in 300 calories Fruit ChayoteVS Baked White Potatoes

Weight per 300 calories

Fruit Chayote

1579g

Baked White Potatoes

326g

Baked Whole White Potatoes have 4.8 times more energy per unit of mass than Raw Fruit Chayote, which is average in comparison to other foods. Fruit Chayote having very low energy density.

Which food has more nutrients per 300 calories - Fruit Chayote or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Fruit Chayote

15%

80%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Fruit Chayotevs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

2.1%2.05g

Fat

0.5%0.49g

2.05 gvs0.49 g

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

Find Vegetables rich in Fat

1.4%0.44g

Saturated Fat

0.41%0.13g

0.44 gvs0.13 g

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

Find Vegetables rich in Saturated Fat

35.5%0.57g

Omega 3

3.06%0.049g

0.57 gvs0.049 g

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

Find Vegetables rich in Omega 3

1.95%0.33g

Omega 6

0.94%0.16g

0.33 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

54.8%71.2g

Carbohydrate

53%68.7g

71.2 gvs68.7 g

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

Find Vegetables rich in Carbohydrate

36%26.2g

Sugars

6.9%5g

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

26.2 gvs5 g

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

Find Vegetables rich in Sugars

Fructose

1.6%1.17g

≤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 gvs1.17 g

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

Find Vegetables rich in Fructose

Glucose

%2.05g

NA gvs2.05 g

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

Find Vegetables rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

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

Find Vegetables rich in Sucrose

70.6%27g

Fiber

18%6.85g

27 gvs6.85 g

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

Find Vegetables rich in Fiber

23%13g

Protein

12.2%6.85g

13 gvs6.85 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Fruit Chayotevs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

33%0.39mg

Vitamin B1

13%0.16mg

Thiamine

0.39 mgvs0.16 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

35.2%0.46mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.46 mgvs0.14 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

46.4%7.42mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

7.42 mgvs5 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

78.6%3.93mg

Vitamin B5

25%1.25mg

Pantothenic acid

3.93 mgvs1.25 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

92%1.2mg

Vitamin B6

53%0.69mg

Pyridoxine

1.2 mgvs0.69 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

367%1468μg

Vitamin B9

31%124μg

Folates and Folic Acid

1468 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

135%122mg

Vitamin C

45.7%41mg

Ascorbic acid

122 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

12.6%1.9mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

1.9 mgvs0.13 mg

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

Find Vegetables rich in Vitamin E

54%64.7μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

64.7 μgvs8.8 μg

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

Find Vegetables rich in Vitamin K

Minerals

Fruit Chayotevs Baked White Potatoes

27%268mg

Calcium

3.26%32.6mg

268 mgvs32.6 mg

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

Find Vegetables rich in Calcium

216%1.94mg

Copper

46%0.41mg

1.94 mgvs0.41 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

67%5.37mg

Iron

26%2.1mg

5.37 mgvs2.1 mg

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

Find Vegetables rich in Iron

45%189mg

Magnesium

21%88mg

189 mgvs88 mg

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

Find Vegetables rich in Magnesium

130%3mg

Manganese

26.8%0.62mg

3 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

40.6%284mg

Phosphorus

35%245mg

284 mgvs245 mg

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

Find Vegetables rich in Phosphorus

58%1974mg

Potassium

52%1774mg

1974 mgvs1774 mg

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

Find Vegetables rich in Potassium

5.74%3.16μg

Selenium

2.96%1.63μg

3.16 μgvs1.63 μg

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

Find Vegetables rich in Selenium

2.1%31.6mg

Sodium

1.52%23mg

31.6 mgvs23 mg

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

Find Vegetables rich in Sodium

106%11.7mg

Zinc

10.4%1.14mg

11.7 mgvs1.14 mg

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

Find Vegetables rich in Zinc

40.2%1488g

Water

6.65%246g

1488 gvs246 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Fruit Chayote vs Baked White Potatoes:

Raw Fruit Chayote has 2.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 11.9 times more Vitamin B9, 3 times more Vitamin C, 14.5 times more Vitamin E and 7.4 times more Vitamin K than Baked Whole White Potatoes.
Both Raw Fruit Chayote as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fruit Chayote vs Baked White Potatoes:

Raw Fruit Chayote has 8.2 times more Calcium, 4.7 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 4.8 times more Manganese, 1.9 times more Selenium, 10.2 times more Zinc and 6 times more Water than Baked Whole White Potatoes.
Both Raw Fruit Chayote and Baked Whole White Potatoes have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Fruit Chayote has 11.6 times more Omega 3, 5.3 times more Sugars, 3.9 times more Fiber and 1.9 times more Protein than Baked Whole White Potatoes.
Both Raw Fruit Chayote and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Fruit Chayote as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fruit ChayoteVS Boiled Fruit ChayoteBaked White PotatoesVS Boiled Fruit ChayoteFruit ChayoteVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Fruit ChayoteVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Fruit Chayote or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: