Comparing Nutrients in 300 calories Fruit ChayoteVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Fruit Chayote

1579g

Cooked Ripe Red Tomatoes

1667g

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 Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Fruit Chayote

15%

80%

Cooked Ripe Red Tomatoes

18%

77%

300 kcal ▼

Macro Nutrients

Fruit Chayotevs Cooked Ripe Red Tomatoes

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

1.9%1.83g

2.05 gvs1.83 g

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

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1.4%0.44g

Saturated Fat

0.78%0.25g

0.44 gvs0.25 g

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

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35.5%0.57g

Omega 3

2.1%0.033g

0.57 gvs0.033 g

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

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1.95%0.33g

Omega 6

4.1%0.7g

0.33 gvs0.7 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

51.4%67g

71.2 gvs67 g

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

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36%26.2g

Sugars

57.2%41.5g

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

26.2 gvs41.5 g

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

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Fructose

30%22g

≤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 gvs22 g

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

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Glucose

%19.7g

NA gvs19.7 g

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

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Sucrose

%0g

NA gvs0 g

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

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70.6%27g

Fiber

30.7%11.7g

27 gvs11.7 g

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

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23%13g

Protein

28.3%16g

13 gvs16 g

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

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Vitamins

Fruit Chayotevs Cooked Ripe Red Tomatoes

0%0μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

0 μgvs400 μg

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

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33%0.39mg

Vitamin B1

50%0.6mg

Thiamine

0.39 mgvs0.6 mg

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

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35.2%0.46mg

Vitamin B2

28.2%0.37mg

Riboflavin

0.46 mgvs0.37 mg

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

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46.4%7.42mg

Vitamin B3

55.4%8.87mg

Niacin, nicotinic acid, niacinamide

7.42 mgvs8.87 mg

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

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78.6%3.93mg

Vitamin B5

43%2.15mg

Pantothenic acid

3.93 mgvs2.15 mg

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

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92%1.2mg

Vitamin B6

101%1.3mg

Pyridoxine

1.2 mgvs1.3 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

54%217μg

Folates and Folic Acid

1468 μgvs217 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

422%380mg

Ascorbic acid

122 mgvs380 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

62.2%9.33mg

Tocopherols and Tocotrienols

1.9 mgvs9.33 mg

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

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54%64.7μg

Vitamin K

39%46.7μg

Phytomenadione or phylloquinone

64.7 μgvs46.7 μg

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

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Minerals

Fruit Chayotevs Cooked Ripe Red Tomatoes

27%268mg

Calcium

18.3%183mg

268 mgvs183 mg

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

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216%1.94mg

Copper

139%1.25mg

1.94 mgvs1.25 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

142%11.3mg

5.37 mgvs11.3 mg

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

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45%189mg

Magnesium

35.7%150mg

189 mgvs150 mg

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

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130%3mg

Manganese

76%1.75mg

3 mgvs1.75 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

66.7%467mg

284 mgvs467 mg

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

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58%1974mg

Potassium

107%3633mg

1974 mgvs3633 mg

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

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5.74%3.16μg

Selenium

15%8.33μg

3.16 μgvs8.33 μg

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

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2.1%31.6mg

Sodium

12.2%183mg

31.6 mgvs183 mg

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

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106%11.7mg

Zinc

21.2%2.33mg

11.7 mgvs2.33 mg

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

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40.2%1488g

Water

42.5%1572g

1488 gvs1572 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 Cooked Ripe Red Tomatoes:

Raw Fruit Chayote has 1.2 times more Vitamin B2, 1.8 times more Vitamin B5, 6.8 times more Vitamin B9 and 1.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B1, 3.1 times more Vitamin C and 4.9 times more Vitamin E than Raw Fruit Chayote.
Both Raw Fruit Chayote and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
Both Raw Fruit Chayote as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fruit Chayote vs Cooked Ripe Red Tomatoes:

Raw Fruit Chayote has 1.5 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese and 5 times more Zinc than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 2.1 times more Iron, 1.6 times more Phosphorus, 1.8 times more Potassium, 2.6 times more Selenium and 5.8 times more Sodium than Raw Fruit Chayote.
Both Raw Fruit Chayote and Cooked Ripe Red Tomatoes have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Fruit Chayote has 17.1 times more Omega 3 and 2.3 times more Fiber than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 2.1 times more Omega 6 and 1.6 times more Sugars than Raw Fruit Chayote.
Both Raw Fruit Chayote and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Fruit Chayote as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fruit ChayoteVS Boiled Fruit ChayoteCooked Ripe Red TomatoesVS Boiled Fruit ChayoteFruit ChayoteVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 300 calories Fruit ChayoteVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Fruit Chayote or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: