Comparing Nutrients in 500 calories Boiled Fruit Chayote VS Boiled Broccoli

Weight per 500 calories

• Boiled Fruit Chayote: 2083g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.5 times more energy per unit of mass than Boiled and Drained Fruit Chayote, which is low in comparison to other foods. Boiled Fruit Chayote having very low energy density.

Which food has more nutrients per 500 calories - Boiled Fruit Chayote or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Fruit Chayote	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	81.6% 106g	79% 103g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	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	154% 58.3g	124% 47g	38g per day for Men 19-50 years
Protein	23% 13g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	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	45% 0.54mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	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	94% 375μg	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	185% 167mg	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	19.4% 2.9mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.6% 98μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27% 271mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	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	57.3% 4.6mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	153% 3.52mg	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	86.3% 604mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	106% 3604mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	58.7% 6.46mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	52.6% 1946g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 4.1 times more Vitamin B9, 5.6 times more Vitamin C, 7.1 times more Vitamin E and 20.6 times more Vitamin K than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Boiled and Drained Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Fruit Chayote as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Fruit Chayote has 2.6 times more Copper, 1.3 times more Manganese and 1.5 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Calcium, 2.1 times more Iron, 1.6 times more Phosphorus, 3.7 times more Selenium and 28.1 times more Sodium than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Boiled and Drained Broccoli have similar amounts of Magnesium, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Fruit Chayote has 1.7 times more Fat, 2 times more Sugars and 1.2 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 and 2.6 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Fruit Chayote as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.