Comparing Nutrients in 100 calories Tomatoes in Juice with Salt VS Fruit Chayote

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Fruit Chayote: 526g

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

Which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Fruit Chayote?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Tomatoes in Juice with Salt	Fruit Chayote	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	18.3% 23.7g	130g per day for Men 19-50 years
Sugars	22% 16g	12% 8.74g	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	11.3% 8.2g	NA	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	% 7.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	23.5% 8.95g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Fruit Chayote	Recommended Dietary Allowance
Vitamin A	14% 125μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	30.8% 0.4mg	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	12.5% 50μg	122% 489μg	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	87.5% 78.8mg	45% 40.5mg	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	24.6% 3.7mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Fruit Chayote	Recommended Dietary Allowance
Calcium	20.6% 206mg	8.95% 89.5mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	72% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	22.4% 1.8mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	43.2% 0.99mg	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	15% 106mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	19.3% 658mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	16% 592g	13.4% 496g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes in Juice with Salt vs Fruit Chayote:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 27.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B6, 1.9 times more Vitamin C and 5.8 times more Vitamin E than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 1.8 times more Vitamin B5, 9.8 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes in Juice with Salt vs Fruit Chayote:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.3 times more Calcium, 2 times more Iron, 1.8 times more Potassium, 4.2 times more Selenium and 68.3 times more Sodium than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 2 times more Copper, 2.3 times more Manganese and 5.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Fruit Chayote have similar amounts of Magnesium, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.3 times more Fat, 5.5 times more Omega 6, 1.8 times more Sugars and 1.3 times more Fiber than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 7.6 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Fruit Chayote have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Fruit Chayote have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.