Comparing Nutrients in 300 calories Boiled Celeriac with Salt VS Boiled Fruit Chayote with Salt

Weight per 300 calories

• Boiled Celeriac with Salt: 1111g
• Boiled Fruit Chayote with Salt: 1364g

Boiled Celeriac with Salt has 1.2 times more energy per 100g than Boiled Fruit Chayote with Salt. It has very low energy density when compared to other foods. Boiled and Drained Fruit Chayote with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Celeriac with Salt or Boiled Fruit Chayote with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac with Salt	13%	6%	81%
Boiled Fruit Chayote with Salt	10%	17%	73%

Macro Nutrients

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	6.75% 6.55g	97g per day for Men 19-50 years
Saturated Fat	NA	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.4% 65.6g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	NA	35.5% 25.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	100% 38g	38g per day for Men 19-50 years
Protein	19% 10.7g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	35.8% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	124% 1.6mg	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	8.33% 33.3μg	61.4% 245μg	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	44.4% 40mg	121% 109mg	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	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.4% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Calcium	29% 289mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	167% 1.5mg	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	59.7% 4.78mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	100% 2.3mg	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	105% 733mg	56.5% 395mg	700mg per day for Men 19-50 years
Potassium	56.5% 1922mg	69.4% 2359mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.44μg	7.44% 4.1μg	55μg per day for Men 19-50 years
Sodium	220% 3300mg	215% 3232mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	27.7% 1026g	34.4% 1274g	3700g per day for Men 19-50 years

Boiled Celeriac With Salt VS Boiled Fruit Chayote With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Celeriac with Salt or Boiled Fruit Chayote with Salt?

Lets compare vitamin content per 300 calories of Boiled Celeriac with Salt vs Boiled Fruit Chayote with Salt:

• 300 kcal of Boiled and Drained Fruit Chayote with Salt contain 1.3 times more Vitamin B2, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 7.4 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Fruit Chayote with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Fruit Chayote with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Celeriac with Salt vs Boiled Fruit Chayote with Salt:

• 300 calories of Boiled Celeriac with Salt have 1.6 times more Calcium, 1.6 times more Iron and 1.9 times more Phosphorus than Boiled Fruit Chayote with Salt.
• While 300 kcal of Boiled and Drained Fruit Chayote with Salt contain 3.1 times more Copper, 2.2 times more Manganese and 1.9 times more Zinc than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Fruit Chayote with Salt contain similar levels of Magnesium, Potassium, Selenium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Celeriac with Salt have 1.3 times more Protein than Boiled Fruit Chayote with Salt.
• While 300 kcal of Boiled and Drained Fruit Chayote with Salt contain 3.1 times more Fat than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Fruit Chayote with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.