Comparing Nutrients in 300 calories Fruit ChayoteVS Sunflower Seeds

Weight per 300 calories

Fruit Chayote

1579g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 30.7 times more energy per unit of mass than Raw Fruit Chayote, which is very high in comparison to other foods. Fruit Chayote having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Fruit Chayote

15%

80%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Fruit Chayotevs Sunflower Seeds

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

27.3%26.4g

2.05 gvs26.4 g

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

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1.4%0.44g

Saturated Fat

7.15%2.3g

0.44 gvs2.3 g

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

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35.5%0.57g

Omega 3

1.93%0.031g

0.57 gvs0.031 g

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

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1.95%0.33g

Omega 6

69.7%12g

0.33 gvs12 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

7.9%10.3g

71.2 gvs10.3 g

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

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36%26.2g

Sugars

1.86%1.35g

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

26.2 gvs1.35 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

%1.3g

NA gvs1.3 g

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

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70.6%27g

Fiber

11.6%4.4g

27 gvs4.4 g

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

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23%13g

Protein

19%10.7g

13 gvs10.7 g

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

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Vitamins

Fruit Chayotevs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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33%0.39mg

Vitamin B1

63.4%0.76mg

Thiamine

0.39 mgvs0.76 mg

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

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35.2%0.46mg

Vitamin B2

14%0.18mg

Riboflavin

0.46 mgvs0.18 mg

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

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46.4%7.42mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

7.42 mgvs4.3 mg

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

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78.6%3.93mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

3.93 mgvs0.58 mg

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

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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 .

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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

29%117μg

Folates and Folic Acid

1468 μgvs117 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

0.8%0.72mg

Ascorbic acid

122 mgvs0.72 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

120%18mg

Tocopherols and Tocotrienols

1.9 mgvs18 mg

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

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54%64.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

64.7 μgvs0 μg

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

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Minerals

Fruit Chayotevs Sunflower Seeds

27%268mg

Calcium

4%40mg

268 mgvs40 mg

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

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216%1.94mg

Copper

103%0.92mg

1.94 mgvs0.92 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

33.7%2.7mg

5.37 mgvs2.7 mg

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

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45%189mg

Magnesium

39.8%167mg

189 mgvs167 mg

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

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130%3mg

Manganese

43.6%1mg

3 mgvs1 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

48.4%339mg

284 mgvs339 mg

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

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58%1974mg

Potassium

9.75%331mg

1974 mgvs331 mg

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

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5.74%3.16μg

Selenium

49.5%27.2μg

3.16 μgvs27.2 μg

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

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2.1%31.6mg

Sodium

0.31%4.62mg

31.6 mgvs4.62 mg

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

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106%11.7mg

Zinc

23.3%2.57mg

11.7 mgvs2.57 mg

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

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40.2%1488g

Water

0.066%2.43g

1488 gvs2.43 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 Sunflower Seeds:

Raw Fruit Chayote has 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 6.8 times more Vitamin B5, 1.7 times more Vitamin B6, 12.6 times more Vitamin B9, 169.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1 and 9.5 times more Vitamin E than Raw Fruit Chayote.
Both Raw Fruit Chayote as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fruit Chayote vs Sunflower Seeds:

Raw Fruit Chayote has 6.7 times more Calcium, 2.1 times more Copper, 2 times more Iron, 3 times more Manganese, 6 times more Potassium, 4.5 times more Zinc and 612.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.6 times more Selenium than Raw Fruit Chayote.
Both Raw Fruit Chayote and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Fruit Chayote has 18.4 times more Omega 3, 6.9 times more Carbohydrate, 19.5 times more Sugars, 6.1 times more Fiber and 1.2 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 12.9 times more Fat, 5.2 times more Saturated Fat and 35.7 times more Omega 6 than Raw Fruit Chayote.
Both Raw Fruit Chayote and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw Fruit Chayote as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fruit ChayoteVS Boiled Fruit ChayoteSunflower SeedsVS Boiled Fruit ChayoteFruit ChayoteVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Fruit ChayoteVS Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: