Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Boiled Fruit Chayote

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Boiled Fruit Chayote: 1250g

Roasted Sunflower Seeds have 24.3 times more energy per 100g than Boiled Fruit Chayote. It has very high energy density when compared to other foods. Boiled and Drained Fruit Chayote having very low energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Boiled Fruit Chayote?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Fruit Chayote	9%	16%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Fruit Chayote	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	49% 63.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	32.6% 23.6g	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	15% 5.72g	92% 35g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Fruit Chayote	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	113% 1.48mg	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	30.5% 122μg	56.3% 225μg	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	0.8% 0.72mg	111% 100mg	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	89.7% 13.5mg	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	49% 58.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Fruit Chayote	Recommended Dietary Allowance
Calcium	3.6% 36mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	153% 1.38mg	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	24.5% 1.96mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	92% 2.1mg	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	85% 595mg	51.8% 363mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	35.2% 3.88mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	31.6% 1168g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Boiled Fruit Chayote Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Boiled Fruit Chayote?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Boiled Fruit Chayote:

• 300 calories of Roasted Sunflower Seeds have 7.7 times more Vitamin E than Boiled Fruit Chayote.
• While 300 kcal of Boiled and Drained Fruit Chayote contain 5.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6, 1.8 times more Vitamin B9, 138.6 times more Vitamin C and 42.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1, Vitamin C and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Boiled Fruit Chayote:

• 300 calories of Roasted Sunflower Seeds have 1.6 times more Phosphorus and 10.9 times more Selenium than Boiled Fruit Chayote.
• While 300 kcal of Boiled and Drained Fruit Chayote contain 4.5 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 4.9 times more Potassium, 1.4 times more Zinc and 1888.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 4.3 times more Fat, more Saturated Fat, more Omega 6 and 1.3 times more Protein than Boiled Fruit Chayote.
• While 300 kcal of Boiled and Drained Fruit Chayote contain 5.1 times more Carbohydrate, 16.8 times more Sugars and 6.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Fruit Chayote offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Fruit Chayote provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Fruit Chayote provide inadequate amounts of Omega 3 in 300 calories.