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Comparing Nutrients in 300 calories Fruit ChayoteVS Tomatoes

Weight per 300 calories

Fruit Chayote
1579g
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 Tomatoes?

Macros Ratio

Protein Fat Carbs

Fruit Chayote
15%
5%
80%
Tomatoes
17%
9%
74%
300 kcal ▼

Macro Nutrients

Fruit Chayotevs 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
3.44%3.33g
2.05 gvs3.33 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.44g
Saturated Fat
1.46%0.47g
0.44 gvs0.47 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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35.5%0.57g
Omega 3
3.13%0.05g
0.57 gvs0.05 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.95%0.33g
Omega 6
7.84%1.33g
0.33 gvs1.33 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
50%65g
71.2 gvs65 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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36%26.2g
Sugars
60.5%44g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
26.2 gvs44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
31.5%23g
≤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 gvs23 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%21g
NA gvs21 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
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
52.6%20g
27 gvs20 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23%13g
Protein
26%14.7g
13 gvs14.7 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 Tomatoes
0%0μg
Vitamin A
77.8%700μg
RAE, retinol activity equivalents
0 μgvs700 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33%0.39mg
Vitamin B1
51.4%0.62mg
Thiamine
0.39 mgvs0.62 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.2%0.46mg
Vitamin B2
24.4%0.32mg
Riboflavin
0.46 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46.4%7.42mg
Vitamin B3
62%9.9mg
Niacin, nicotinic acid, niacinamide
7.42 mgvs9.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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78.6%3.93mg
Vitamin B5
29.7%1.5mg
Pantothenic acid
3.93 mgvs1.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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92%1.2mg
Vitamin B6
103%1.33mg
Pyridoxine
1.2 mgvs1.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
26%7.8μg
Biotin
NA μgvs7.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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367%1468μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
1468 μgvs250 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
254%228mg
Ascorbic acid
122 mgvs228 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
60%9mg
Tocopherols and Tocotrienols
1.9 mgvs9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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54%64.7μg
Vitamin K
110%132μg
Phytomenadione or phylloquinone
64.7 μgvs132 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Fruit Chayotevs Tomatoes
27%268mg
Calcium
16.7%167mg
268 mgvs167 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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216%1.94mg
Copper
109%0.98mg
1.94 mgvs0.98 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.96%38.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs38.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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67%5.37mg
Iron
56.3%4.5mg
5.37 mgvs4.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45%189mg
Magnesium
43.7%183mg
189 mgvs183 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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130%3mg
Manganese
82.6%1.9mg
3 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
57%400mg
284 mgvs400 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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58%1974mg
Potassium
116%3950mg
1974 mgvs3950 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.74%3.16μg
Selenium
0%0μg
3.16 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.1%31.6mg
Sodium
5.56%83.3mg
31.6 mgvs83.3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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106%11.7mg
Zinc
25.8%2.83mg
11.7 mgvs2.83 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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40.2%1488g
Water
42.6%1575g
1488 gvs1575 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 Tomatoes:
Comparing minerals per 300 calories for Fruit Chayote vs Tomatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Fruit ChayoteVS Boiled Fruit ChayoteTomatoesVS Boiled Fruit ChayoteFruit ChayoteVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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