Comparing Nutrients in 100 calories Boiled Fruit Chayote VS Sunflower Seed Butter

Weight per 100 calories

• Boiled Fruit Chayote: 417g
• Sunflower Seed Butter: 16g

Sunflower Seed Butter no Salt has 25.7 times more energy per unit of mass than Boiled and Drained Fruit Chayote, which is very high in comparison to other foods. Boiled Fruit Chayote having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Fruit Chayote or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Fruit Chayote	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	9.22% 8.95g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	2.9% 3.78g	130g per day for Men 19-50 years
Sugars	11% 7.88g	2.36% 1.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	4.6% 2.6g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.03% 0.11mg	0.72% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	6.86% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.3mg	0.49% 0.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.9% 0.58mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	28.8% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.5% 0.92mg	8.35% 0.67mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50.4mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	14.6% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.3% 121mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	30.8% 17μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.17mg	0.032% 0.49mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.003% 0.1g	3700g per day for Men 19-50 years

Boiled Fruit Chayote VS Sunflower Seed Butter Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Fruit Chayote or Sunflower Seed Butter?

Lets compare vitamin content per 100 calories of Boiled Fruit Chayote vs Sunflower Seed Butter:

• 100 calories of Boiled Fruit Chayote have 12.6 times more Vitamin B1, 6.3 times more Vitamin B2, 1.6 times more Vitamin B3, 9 times more Vitamin B5, 5.5 times more Vitamin B6, 2 times more Vitamin B9 and 76.2 times more Vitamin C than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 6.4 times more Vitamin E than Boiled and Drained Fruit Chayote.
• 100 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Boiled and Drained Fruit Chayote as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Fruit Chayote vs Sunflower Seed Butter:

• 100 calories of Boiled Fruit Chayote have 5.2 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.1 times more Manganese, 7.7 times more Potassium, 1.6 times more Zinc and 3874.1 times more Water than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 13.5 times more Selenium than Boiled and Drained Fruit Chayote.
• Both Boiled Fruit Chayote and Sunflower Seed Butter contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Fruit Chayote have 5.6 times more Carbohydrate, 4.6 times more Sugars and 12.6 times more Fiber than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 4.5 times more Fat, more Saturated Fat and more Omega 6 than Boiled and Drained Fruit Chayote.
• Both Boiled Fruit Chayote and Sunflower Seed Butter offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Boiled Fruit Chayote provide inadequate amounts of Omega 6
• Both Boiled and Drained Fruit Chayote as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 100 calories.