Comparing Nutrients in 500 calories Boiled Garland Chrysanthemum with Salt VS Boiled Fruit Chayote with Salt

Weight per 500 calories

• Boiled Garland Chrysanthemum with Salt: 2500g
• Boiled Fruit Chayote with Salt: 2273g

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 Garland Chrysanthemum with Salt or Boiled Fruit Chayote with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum with Salt	27%	3%	70%
Boiled Fruit Chayote with Salt	10%	17%	73%

Macro Nutrients

	Boiled Garland Chrysanthemum with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	NA	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	58.2% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	78.7% 102g	130g per day for Men 19-50 years
Sugars	69.3% 50.3g	59.2% 43g	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	151% 57.5g	167% 63.6g	38g per day for Men 19-50 years
Protein	73.2% 41g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Vitamin A	358% 3225μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	49.2% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	185% 9.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	227% 2.95mg	206% 2.7mg	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	313% 1250μg	102% 409μg	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	664% 598mg	202% 182mg	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	417% 62.5mg	21.2% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2973% 3568μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Calcium	173% 1725mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	369% 3.33mg	278% 2.5mg	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	1169% 94mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	386% 8.88mg	167% 3.84mg	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	154% 1075mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	418% 14225mg	116% 3932mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	482% 7225mg	359% 5386mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	64% 7.05mg	11mg per day for Men 19-50 years
Water	62.5% 2312g	57.4% 2123g	3700g per day for Men 19-50 years

Boiled Garland Chrysanthemum With Salt VS Boiled Fruit Chayote With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Garland Chrysanthemum with Salt have more Vitamin A, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B9, 3.3 times more Vitamin C, 19.6 times more Vitamin E and 33.4 times more Vitamin K than Boiled Fruit Chayote with Salt.
• While 500 kcal of Boiled and Drained Fruit Chayote with Salt contain 8.8 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum with Salt.
• Both Boiled Garland Chrysanthemum with Salt and Boiled Fruit Chayote with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Boiled Fruit Chayote with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Garland Chrysanthemum with Salt as well as Boiled and Drained Fruit Chayote with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Garland Chrysanthemum with Salt have 5.8 times more Calcium, 1.3 times more Copper, 18.7 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 3.6 times more Potassium and 1.3 times more Sodium than Boiled Fruit Chayote with Salt.
• While 500 kcal of Boiled and Drained Fruit Chayote with Salt contain 1.4 times more Zinc than Boiled and Drained Garland Chrysanthemum with Salt.
• Both Boiled Garland Chrysanthemum with Salt and Boiled Fruit Chayote with Salt contain similar levels of Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Garland Chrysanthemum with Salt have 2.9 times more Protein than Boiled Fruit Chayote with Salt.
• While 500 kcal of Boiled and Drained Fruit Chayote with Salt contain 4.8 times more Fat than Boiled and Drained Garland Chrysanthemum with Salt.
• Both Boiled Garland Chrysanthemum with Salt and Boiled Fruit Chayote with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.