Comparing Nutrients in 100 calories Boiled Fruit Chayote with SaltVS Sunflower Seeds

Weight per 100 calories

Boiled Fruit Chayote with Salt

455g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 26.5 times more energy per unit of mass than Boiled and Drained Fruit Chayote with Salt, which is very high in comparison to other foods. Boiled Fruit Chayote with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Fruit Chayote with Salt

10%

17%

73%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Boiled Fruit Chayote with Saltvs Sunflower Seeds

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

9.1%8.8g

2.2 gvs8.8 g

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

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0.44%0.14g

Saturated Fat

2.4%0.76g

0.14 gvs0.76 g

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

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11.6%0.19g

Omega 3

0.64%0.01g

0.19 gvs0.01 g

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

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0.64%0.11g

Omega 6

23.2%3.95g

0.11 gvs3.95 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

2.63%3.42g

20.5 gvs3.42 g

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

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12%8.6g

Sugars

0.62%0.45g

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

8.6 gvs0.45 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

%0.43g

NA gvs0.43 g

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

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33.5%12.7g

Fiber

3.88%1.47g

12.7 gvs1.47 g

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

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5.03%2.8g

Protein

6.35%3.56g

2.8 gvs3.56 g

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

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Vitamins

Boiled Fruit Chayote with Saltvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

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

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9.85%0.12mg

Vitamin B1

21%0.25mg

Thiamine

0.12 mgvs0.25 mg

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

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14%0.18mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.18 mgvs0.061 mg

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

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12%1.9mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs1.43 mg

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

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37%1.85mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

1.85 mgvs0.19 mg

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

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41.3%0.54mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.54 mgvs0.23 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

9.7%39μg

Folates and Folic Acid

82 μgvs39 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

0.27%0.24mg

Ascorbic acid

36.4 mgvs0.24 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

40%6.02mg

Tocopherols and Tocotrienols

0.64 mgvs6.02 mg

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

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18%21.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

21.4 μgvs0 μg

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

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Minerals

Boiled Fruit Chayote with Saltvs Sunflower Seeds

5.9%59mg

Calcium

1.34%13.4mg

59 mgvs13.4 mg

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

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55.6%0.5mg

Copper

34.2%0.31mg

0.5 mgvs0.31 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

11.2%0.9mg

1 mgvs0.9 mg

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

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13%54.5mg

Magnesium

13.3%55.7mg

54.5 mgvs55.7 mg

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

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33.4%0.77mg

Manganese

14.5%0.33mg

0.77 mgvs0.33 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

16%113mg

132 mgvs113 mg

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

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23%786mg

Potassium

3.25%110mg

786 mgvs110 mg

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

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2.48%1.36μg

Selenium

16.5%9.08μg

1.36 μgvs9.08 μg

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

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72%1077mg

Sodium

0.1%1.54mg

1077 mgvs1.54 mg

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

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13%1.4mg

Zinc

7.8%0.86mg

1.4 mgvs0.86 mg

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

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11.5%425g

Water

0.022%0.81g

425 gvs0.81 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 Sunflower Seeds:

Boiled and Drained Fruit Chayote with Salt has 3 times more Vitamin B2, 1.3 times more Vitamin B3, 9.6 times more Vitamin B5, 2.3 times more Vitamin B6, 2.1 times more Vitamin B9, 151.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1 and 9.5 times more Vitamin E than Boiled and Drained Fruit Chayote with Salt.
Both Boiled and Drained Fruit Chayote with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Fruit Chayote with Salt vs Sunflower Seeds:

Boiled and Drained Fruit Chayote with Salt has 4.4 times more Calcium, 1.6 times more Copper, 2.3 times more Manganese, 7.1 times more Potassium, 699 times more Sodium, 1.6 times more Zinc and 524.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.7 times more Selenium than Boiled and Drained Fruit Chayote with Salt.
Both Boiled and Drained Fruit Chayote with Salt and Dried Sunflower Seed Kernels have similar amounts of Iron, Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Fruit Chayote with Salt has 18.1 times more Omega 3, 6 times more Carbohydrate, 19.1 times more Sugars and 8.6 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4 times more Fat, 5.4 times more Saturated Fat, 36.2 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Fruit Chayote with Salt.
Both Boiled and Drained Fruit Chayote with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Fruit Chayote with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Fruit Chayote with SaltVS Boiled Garland Chrysanthemum with SaltSunflower SeedsVS Boiled Garland Chrysanthemum with SaltBoiled Fruit Chayote with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Boiled Fruit Chayote with SaltVS Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: