Comparing Nutrients in 500 calories Boiled Fruit Chayote with Salt VS Boiled Swiss Chard with Salt

Weight per 500 calories

• Boiled Fruit Chayote with Salt: 2273g
• Boiled Swiss Chard with Salt: 2500g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote with Salt	10%	17%	73%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	NA	32g per day for Men 19-50 years
Omega 3	58.2% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	NA	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	79.4% 103g	130g per day for Men 19-50 years
Sugars	59.2% 43g	38% 27.5g	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	167% 63.6g	138% 52.5g	38g per day for Men 19-50 years
Protein	25% 14g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	850% 7650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.2% 0.59mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.27mg	81.5% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	163% 2.13mg	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	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	202% 182mg	500% 450mg	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	315% 47.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	6819% 8183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	29.5% 295mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	453% 4.08mg	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	62.5% 5mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	512% 2150mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	363% 8.35mg	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	94% 659mg	118% 825mg	700mg per day for Men 19-50 years
Potassium	116% 3932mg	404% 13725mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	359% 5386mg	692% 10375mg	1500mg per day for Men 19-50 years
Zinc	64% 7.05mg	75% 8.25mg	11mg per day for Men 19-50 years
Water	57.4% 2123g	62.6% 2316g	3700g per day for Men 19-50 years

Boiled Fruit Chayote With Salt VS Boiled Swiss Chard With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Fruit Chayote with Salt have 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Swiss Chard with Salt.
• While 500 kcal of Boiled and Drained Swiss Chard with Salt contain more Vitamin A, 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin C, 14.9 times more Vitamin E and 76.6 times more Vitamin K than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B3 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 Swiss Chard with Salt 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 Swiss Chard with Salt:

• 500 kcal of Boiled and Drained Swiss Chard with Salt contain 4.9 times more Calcium, 1.6 times more Copper, 11.3 times more Iron, 7.9 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 3.5 times more Potassium, 3.3 times more Selenium and 1.9 times more Sodium than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt contain similar levels of Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Fruit Chayote with Salt have 5.5 times more Fat, 1.6 times more Sugars and 1.2 times more Fiber than Boiled Swiss Chard with Salt.
• While 500 kcal of Boiled and Drained Swiss Chard with Salt contain 3.3 times more Protein than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.