Comparing Nutrients in 100 calories Boiled Fruit Chayote with SaltVS Boiled Garland Chrysanthemum with Salt

Weight per 100 calories

Boiled Fruit Chayote with Salt

455g

Boiled Garland Chrysanthemum with Salt

500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Fruit Chayote with Salt or Boiled Garland Chrysanthemum with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Fruit Chayote with Salt

10%

17%

73%

Boiled Garland Chrysanthemum with Salt

27%

70%

100 kcal ▼

Macro Nutrients

Boiled Fruit Chayote with Saltvs Boiled Garland Chrysanthemum with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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2.25%2.2g

Fat

0.46%0.45g

2.2 gvs0.45 g

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

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0.44%0.14g

Saturated Fat

0.14 gvsNA g

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

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11.6%0.19g

Omega 3

0.19 gvsNA g

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

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0.64%0.11g

Omega 6

0.11 gvsNA 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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15.7%20.5g

Carbohydrate

16.6%21.6g

20.5 gvs21.6 g

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

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12%8.6g

Sugars

14%10g

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

8.6 gvs10 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

NA gvsNA g

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

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33.5%12.7g

Fiber

30.3%11.5g

12.7 gvs11.5 g

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

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5.03%2.8g

Protein

14.6%8.2g

2.8 gvs8.2 g

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

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Vitamins

Boiled Fruit Chayote with Saltvs Boiled Garland Chrysanthemum with Salt

0%0μg

Vitamin A

71.7%645μg

RAE, retinol activity equivalents

0 μgvs645 μg

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

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9.85%0.12mg

Vitamin B1

8.75%0.11mg

Thiamine

0.12 mgvs0.11 mg

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

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14%0.18mg

Vitamin B2

61.5%0.8mg

Riboflavin

0.18 mgvs0.8 mg

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

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12%1.9mg

Vitamin B3

22.5%3.6mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs3.6 mg

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

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37%1.85mg

Vitamin B5

4.2%0.21mg

Pantothenic acid

1.85 mgvs0.21 mg

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

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41.3%0.54mg

Vitamin B6

45.4%0.59mg

Pyridoxine

0.54 mgvs0.59 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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20.5%82μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

82 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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40.4%36.4mg

Vitamin C

133%120mg

Ascorbic acid

36.4 mgvs120 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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4.24%0.64mg

Vitamin E

83.3%12.5mg

Tocopherols and Tocotrienols

0.64 mgvs12.5 mg

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

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18%21.4μg

Vitamin K

595%714μg

Phytomenadione or phylloquinone

21.4 μgvs714 μg

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

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Minerals

Boiled Fruit Chayote with Saltvs Boiled Garland Chrysanthemum with Salt

5.9%59mg

Calcium

34.5%345mg

59 mgvs345 mg

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

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55.6%0.5mg

Copper

74%0.67mg

0.5 mgvs0.67 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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12.5%1mg

Iron

234%18.7mg

1 mgvs18.7 mg

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

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13%54.5mg

Magnesium

21.4%90mg

54.5 mgvs90 mg

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

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33.4%0.77mg

Manganese

77%1.78mg

0.77 mgvs1.78 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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19%132mg

Phosphorus

30.7%215mg

132 mgvs215 mg

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

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23%786mg

Potassium

83.7%2845mg

786 mgvs2845 mg

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

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2.48%1.36μg

Selenium

2.73%1.5μg

1.36 μgvs1.5 μg

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

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72%1077mg

Sodium

96%1445mg

1077 mgvs1445 mg

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

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13%1.4mg

Zinc

9.1%1mg

1.4 mgvs1 mg

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

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11.5%425g

Water

12.5%462g

425 gvs462 g

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

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Lets compare vitamin content per 100 calories of Boiled Fruit Chayote with Salt vs Boiled Garland Chrysanthemum with Salt:

Boiled and Drained Fruit Chayote with Salt has 8.8 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum with Salt.
While Boiled and Drained Garland Chrysanthemum with Salt contains more Vitamin A, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B9, 3.3 times more Vitamin C, 19.6 times more Vitamin E and 33.4 times more Vitamin K than Boiled and Drained Fruit Chayote with Salt.
Both Boiled and Drained Fruit Chayote with Salt and Boiled and Drained Garland Chrysanthemum with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 100 kcal.
Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Fruit Chayote with Salt vs Boiled Garland Chrysanthemum with Salt:

Boiled and Drained Fruit Chayote with Salt has 1.4 times more Zinc than Boiled and Drained Garland Chrysanthemum with Salt.
While Boiled and Drained Garland Chrysanthemum with Salt contains 5.8 times more Calcium, 1.3 times more Copper, 18.7 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 3.6 times more Potassium and 1.3 times more Sodium than Boiled and Drained Fruit Chayote with Salt.
Both Boiled and Drained Fruit Chayote with Salt and Boiled and Drained Garland Chrysanthemum with Salt have similar amounts of Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Fruit Chayote with Salt has 4.8 times more Fat than Boiled and Drained Garland Chrysanthemum with Salt.
While Boiled and Drained Garland Chrysanthemum with Salt contains 2.9 times more Protein than Boiled and Drained Fruit Chayote with Salt.
Both Boiled and Drained Fruit Chayote with Salt and Boiled and Drained Garland Chrysanthemum with Salt have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 100 kcal.
Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Fruit Chayote with SaltVS Boiled Collards with SaltBoiled Garland Chrysanthemum with SaltVS Boiled Collards with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled Fruit Chayote with SaltVS Boiled Garland Chrysanthemum with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Fruit Chayote with Salt or Boiled Garland Chrysanthemum with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: