Comparing Nutrients in 300 calories Boiled Fruit Chayote with Salt VS Cooked Frozen Carrots with Salt

Weight per 300 calories

• Boiled Fruit Chayote with Salt: 1364g
• Cooked Frozen Carrots with Salt: 811g

Boiled Frozen Carrots, drained with Salt have 1.7 times more energy per unit of mass than Boiled and Drained Fruit Chayote with Salt, which is low in comparison to other foods. Boiled Fruit Chayote with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote with Salt	10%	17%	73%
Cooked Frozen Carrots with Salt	6%	16%	78%

Macro Nutrients

	Boiled Fruit Chayote with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	35.5% 25.8g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	100% 38g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	15% 8.45g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.73mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	52.4% 0.68mg	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	61.4% 245μg	22.3% 89μg	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	121% 109mg	20.7% 18.6mg	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	12.7% 1.9mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.4% 64μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	74% 0.66mg	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	37.5% 3mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	59% 1.35mg	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	56.5% 395mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	69.4% 2359mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	215% 3232mg	159% 2392mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	34.4% 1274g	19.8% 732g	3700g per day for Men 19-50 years

Boiled Fruit Chayote With Salt VS Cooked Frozen Carrots With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled Fruit Chayote with Salt vs Cooked Frozen Carrots with Salt:

• 300 calories of Boiled Fruit Chayote with Salt have 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 2.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 5.8 times more Vitamin C than Cooked Frozen Carrots with Salt.
• While 300 kcal of Boiled Frozen Carrots, drained with Salt contain more Vitamin A, 4.3 times more Vitamin E and 1.7 times more Vitamin K than Boiled and Drained Fruit Chayote with Salt.
• 300 calories of Boiled Fruit Chayote with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Fruit Chayote with Salt as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Fruit Chayote with Salt vs Cooked Frozen Carrots with Salt:

• 300 calories of Boiled Fruit Chayote with Salt have 2.3 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Sodium, 1.5 times more Zinc and 1.7 times more Water than Cooked Frozen Carrots with Salt.
• While 300 kcal of Boiled Frozen Carrots, drained with Salt contain 1.6 times more Calcium and 1.4 times more Iron than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Cooked Frozen Carrots with Salt contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Fruit Chayote with Salt have more Omega 3, 1.4 times more Fiber and 1.8 times more Protein than Cooked Frozen Carrots with Salt.
• While 300 kcal of Boiled Frozen Carrots, drained with Salt contain 7.9 times more Omega 6 and 1.3 times more Sugars than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Cooked Frozen Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Fruit Chayote with Salt provide inadequate amounts of Omega 6
• 300 calories of Cooked Frozen Carrots with Salt provide inadequate amounts of Omega 3