Comparing Nutrients in 500 calories Boiled Fruit Chayote VS Toasted Sunflower Seeds

Weight per 500 calories

• Boiled Fruit Chayote: 2083g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 25.8 times more energy per unit of mass than Boiled and Drained Fruit Chayote, which is very high 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Fruit Chayote	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	178% 30.2g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	NA	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	154% 58.3g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	23% 13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	50% 0.65mg	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	48% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.6% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 271mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	165% 1.5mg	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	57.3% 4.6mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	153% 3.52mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	106% 3604mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	58.7% 6.46mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	52.6% 1946g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Fruit Chayote vs Toasted Sunflower Seeds:

• Boiled and Drained Fruit Chayote has 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.8 times more Vitamin B6, 2 times more Vitamin B9 and 147.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Boiled and Drained Fruit Chayote as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Fruit Chayote vs Toasted Sunflower Seeds:

• Boiled and Drained Fruit Chayote has 5.9 times more Calcium, 1.5 times more Copper, 2.4 times more Magnesium, 2.1 times more Manganese, 9.1 times more Potassium, 1.5 times more Zinc and 2409.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Phosphorus than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Fruit Chayote has 6.4 times more Carbohydrate and 6.3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.6 times more Fat, more Saturated Fat and more Omega 6 than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled and Drained Fruit Chayote as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.