Comparing Nutrients in 500 calories Boiled Fruit Chayote with Salt VS Boiled Broccoli

Weight per 500 calories

• Boiled Fruit Chayote with Salt: 2273g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.6 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 500 calories - Boiled Fruit Chayote with Salt or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote with Salt	10%	17%	73%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Fruit Chayote with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	58.2% 0.93g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.7% 102g	79% 103g	130g per day for Men 19-50 years
Sugars	59.2% 43g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	167% 63.6g	124% 47g	38g per day for Men 19-50 years
Protein	25% 14g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.2% 0.59mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.27mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	220% 2.86mg	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	102% 409μg	386% 1543μg	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	202% 182mg	1030% 927mg	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	21.2% 3.2mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	29.5% 295mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	62.5% 5mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	120% 2.77mg	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	94% 659mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	116% 3932mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	359% 5386mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	64% 7.05mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	57.4% 2123g	34.5% 1275g	3700g per day for Men 19-50 years

Boiled Fruit Chayote With Salt VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Fruit Chayote with Salt or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Boiled Fruit Chayote with Salt vs Boiled Broccoli:

• 500 calories of Boiled Fruit Chayote with Salt have 1.2 times more Vitamin B3 than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 3.8 times more Vitamin B9, 5.1 times more Vitamin C, 6.5 times more Vitamin E and 18.9 times more Vitamin K than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 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 and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Fruit Chayote with Salt vs Boiled Broccoli:

• 500 calories of Boiled Fruit Chayote with Salt have 2.9 times more Copper, 1.4 times more Manganese, 9.2 times more Sodium and 1.7 times more Water than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 1.9 times more Calcium, 1.9 times more Iron, 1.5 times more Phosphorus and 3.4 times more Selenium than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Broccoli contain similar levels of Magnesium, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Fruit Chayote with Salt have 1.9 times more Fat, 2.2 times more Sugars and 1.3 times more Fiber than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 1.8 times more Omega 3 and 2.4 times more Protein than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 500 calories.