Comparing Nutrients in 500 calories Boiled Fruit Chayote with Salt VS Canned Yellow Sweet Corn with Liquids

Weight per 500 calories

• Boiled Fruit Chayote with Salt: 2273g
• Canned Yellow Sweet Corn with Liquids: 820g

Canned Yellow Sweet Corn Solids and Liquids have 2.8 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 Canned Yellow Sweet Corn with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote with Salt	10%	17%	73%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Boiled Fruit Chayote with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	58.2% 0.93g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	11% 1.86g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	59.2% 43g	47% 34g	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	1.92% 1.4g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 30g	g per day for Men 19-50 years
Fiber	167% 63.6g	36.7% 14g	38g per day for Men 19-50 years
Protein	25% 14g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.82% 16.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.2% 0.59mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.27mg	85.6% 4.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	23.3% 0.3mg	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	78% 311μg	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	23.7% 21.3mg	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	1.64% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	29.5% 295mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	25.5% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.7% 148μg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	29.2% 0.67mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	116% 3932mg	32.8% 1115mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	359% 5386mg	6.56% 98mg	1500mg per day for Men 19-50 years
Zinc	64% 7.05mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	57.4% 2123g	18.3% 677g	3700g per day for Men 19-50 years

Boiled Fruit Chayote With Salt VS Canned Yellow Sweet Corn With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Fruit Chayote with Salt or Canned Yellow Sweet Corn with Liquids?

Lets compare vitamin content per 500 calories of Boiled Fruit Chayote with Salt vs Canned Yellow Sweet Corn with Liquids:

• 500 calories of Boiled Fruit Chayote with Salt have 4.8 times more Vitamin B1, 7.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 8.8 times more Vitamin B6, 1.3 times more Vitamin B9, 8.5 times more Vitamin C, 12.9 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn with Liquids.
• 500 calories of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Fruit Chayote with Salt as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Fruit Chayote with Salt vs Canned Yellow Sweet Corn with Liquids:

• 500 calories of Boiled Fruit Chayote with Salt have 9 times more Calcium, 10.9 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 5.7 times more Manganese, 1.7 times more Phosphorus, 3.5 times more Potassium, 1.7 times more Selenium, 54.8 times more Sodium, 2.2 times more Zinc and 3.1 times more Water than Canned Yellow Sweet Corn with Liquids.
• 500 calories of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Fruit Chayote with Salt have 1.7 times more Fat, 16.2 times more Omega 3, 1.3 times more Sugars and 4.6 times more Fiber than Canned Yellow Sweet Corn with Liquids.
• While 500 kcal of Canned Yellow Sweet Corn Solids and Liquids contain 3.4 times more Omega 6 than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Canned Yellow Sweet Corn with Liquids offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled Fruit Chayote with Salt provide inadequate amounts of Omega 6
• 500 calories of Canned Yellow Sweet Corn with Liquids provide inadequate amounts of Omega 3