Comparing Nutrients in 500 calories BroccoliVS Boiled Fruit Chayote

Weight per 500 calories

Broccoli

1471g

Boiled Fruit Chayote

2083g

Broccoli has 1.4 times more energy per 100g than Boiled Fruit Chayote. It has low energy density when compared to other foods. Boiled and Drained Fruit Chayote having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Boiled Fruit Chayote?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Fruit Chayote

16%

75%

500 kcal ▼

Macro Nutrients

Broccolivs Boiled Fruit Chayote

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.6%5.44g

Fat

10.3%10g

5.44 gvs10 g

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

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5.24%1.68g

Saturated Fat

0%0g

1.68 gvs0 g

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

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58%0.93g

Omega 3

0%0g

0.93 gvs0 g

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

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4.24%0.72g

Omega 6

0%0g

0.72 gvs0 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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75%98g

Carbohydrate

81.6%106g

98 gvs106 g

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

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34.5%25g

Sugars

54.3%39.4g

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

25 gvs39.4 g

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

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13.8%10g

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]

10 gvsNA g

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

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%7.2g

Glucose

7.2 gvsNA g

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

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%1.47g

Sucrose

1.47 gvsNA g

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

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101%38.2g

Fiber

154%58.3g

38.2 gvs58.3 g

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

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74%41.5g

Protein

23%13g

41.5 gvs13 g

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

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Vitamins

Broccolivs Boiled Fruit Chayote

50.7%456μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

456 μgvs0 μg

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

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87%1.04mg

Vitamin B1

45%0.54mg

Thiamine

1.04 mgvs0.54 mg

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

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132%1.72mg

Vitamin B2

64%0.83mg

Riboflavin

1.72 mgvs0.83 mg

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

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58.7%9.4mg

Vitamin B3

54.7%8.75mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs8.75 mg

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

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169%8.43mg

Vitamin B5

170%8.5mg

Pantothenic acid

8.43 mgvs8.5 mg

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

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198%2.57mg

Vitamin B6

189%2.46mg

Pyridoxine

2.57 mgvs2.46 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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232%926μg

Vitamin B9

94%375μg

Folates and Folic Acid

926 μgvs375 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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1458%1312mg

Vitamin C

185%167mg

Ascorbic acid

1312 mgvs167 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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76.5%11.5mg

Vitamin E

19.4%2.9mg

Tocopherols and Tocotrienols

11.5 mgvs2.9 mg

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

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1245%1494μg

Vitamin K

81.6%98μg

Phytomenadione or phylloquinone

1494 μgvs98 μg

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

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Minerals

Broccolivs Boiled Fruit Chayote

69%691mg

Calcium

27%271mg

691 mgvs271 mg

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

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80%0.72mg

Copper

255%2.3mg

0.72 mgvs2.3 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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134%10.7mg

Iron

57.3%4.6mg

10.7 mgvs4.6 mg

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

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73.5%309mg

Magnesium

59.5%250mg

309 mgvs250 mg

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

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134%3.1mg

Manganese

153%3.52mg

3.1 mgvs3.52 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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139%971mg

Phosphorus

86.3%604mg

971 mgvs604 mg

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

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137%4647mg

Potassium

106%3604mg

4647 mgvs3604 mg

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

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67%36.8μg

Selenium

11.4%6.25μg

36.8 μgvs6.25 μg

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

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32.4%485mg

Sodium

1.4%21mg

485 mgvs21 mg

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

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55%6.03mg

Zinc

58.7%6.46mg

6.03 mgvs6.46 mg

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

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35.5%1313g

Water

52.6%1946g

1313 gvs1946 g

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

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Lets compare vitamin content per 500 calories of Broccoli vs Boiled Fruit Chayote:

Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B9, 7.9 times more Vitamin C, 3.9 times more Vitamin E and 15.3 times more Vitamin K than Boiled and Drained Fruit Chayote.
Both Raw Broccoli and Boiled and Drained Fruit Chayote have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
Both Raw Broccoli as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Boiled Fruit Chayote:

Raw Broccoli has 2.6 times more Calcium, 2.3 times more Iron, 1.2 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium, 5.9 times more Selenium and 23.3 times more Sodium than Boiled and Drained Fruit Chayote.
While Boiled and Drained Fruit Chayote contains 3.2 times more Copper and 1.5 times more Water than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Fruit Chayote have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has more Saturated Fat, more Omega 3 and 3.2 times more Protein than Boiled and Drained Fruit Chayote.
While Boiled and Drained Fruit Chayote contains 1.8 times more Fat, 1.6 times more Sugars and 1.5 times more Fiber than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Fruit Chayote have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Broccoli as well as Boiled and Drained Fruit Chayote have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliBoiled Fruit ChayoteVS Boiled BroccoliBroccoliVS Witloof ChicoryBoiled Fruit ChayoteVS Witloof Chicory

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Boiled Fruit Chayote

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Boiled Fruit Chayote?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: