Comparing Nutrients in 300 calories Epazote VS Pickles, chowchow, with cauliflower onion mustard, sweet

Weight per 300 calories

• Epazote: 938g
• Pickles, chowchow, with cauliflower onion mustard, sweet: 248g

Pickles, chowchow, with cauliflower onion mustard, sweet have 3.8 times more energy per unit of mass than Raw Epazote, which is average in comparison to other foods. Epazote having low energy density.

Which food has more nutrients per 300 calories - Epazote or Pickles, chowchow, with cauliflower onion mustard, sweet?

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%

Macro Nutrients

	Epazote	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	NA	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	51% 66g	130g per day for Men 19-50 years
Sugars	NA	81.7% 59.2g	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	94% 35.6g	9.8% 3.7g	38g per day for Men 19-50 years
Protein	5.52% 3.1g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Epazote	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Vitamin A	3.13% 28μg	1.38% 12.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	251% 3.26mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	3.32% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	1.9% 0.025mg	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	504% 2016μg	3.1% 12.4μg	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	37.5% 33.8mg	16.5% 15mg	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	2.64% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	127% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Epazote	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Calcium	258% 2578mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	25.3% 0.23mg	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	220% 17.6mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	270% 1134mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	1263% 29mg	9.16% 0.21mg	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	115% 806mg	7.8% 54.5mg	700mg per day for Men 19-50 years
Potassium	175% 5934mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	9% 4.96μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	87% 1307mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	22.6% 836g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Epazote vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Raw Epazote has 2.3 times more Vitamin A, more Vitamin B1, 65.8 times more Vitamin B2, more Vitamin B3, 10.1 times more Vitamin B5, 57.5 times more Vitamin B6, 162.6 times more Vitamin B9 and 2.3 times more Vitamin C than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Raw Epazote as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Epazote vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Raw Epazote has 45.2 times more Calcium, 7.8 times more Copper, 5.1 times more Iron, 21.8 times more Magnesium, 137.8 times more Manganese, 14.8 times more Phosphorus, 12 times more Potassium, 1.7 times more Selenium, 18.1 times more Zinc and 4.9 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 3.2 times more Sodium than Raw Epazote.

Comparison of macro-nutrients per 300 calories:

• Raw Epazote has 2.2 times more Fat and 9.6 times more Fiber than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Raw Epazote and Pickles, chowchow, with cauliflower onion mustard, sweet have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Epazote as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.