Comparing Nutrients in 100 calories Boiled Fruit Chayote VS Chicory Greens

Weight per 100 calories

• Boiled Fruit Chayote: 417g
• Chicory Greens: 435g

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

Which food has more nutrients per 100 calories - Boiled Fruit Chayote or Chicory Greens?

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.16% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	11% 7.88g	4.2% 3.04g	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	30.7% 11.7g	45.8% 17.4g	38g per day for Men 19-50 years
Protein	4.6% 2.6g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	138% 1243μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.03% 0.11mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	35% 0.46mg	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	18.8% 75μg	120% 478μg	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	37% 33.3mg	116% 104mg	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	3.9% 0.58mg	65.5% 9.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	1078% 1294μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Calcium	5.4% 54mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	143% 1.3mg	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	11.5% 0.92mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	81% 1.87mg	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	17.3% 121mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	53.7% 1826mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	2.37% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.17mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Fruit Chayote vs Chicory Greens:

• Raw Chicory Greens contain more Vitamin A, 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B5, 6.4 times more Vitamin B9, 3.1 times more Vitamin C, 16.8 times more Vitamin E and 66.1 times more Vitamin K than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Chicory Greens have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Fruit Chayote vs Chicory Greens:

• Raw Chicory Greens contain 8 times more Calcium, 2.8 times more Copper, 4.3 times more Iron, 2.6 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 47 times more Sodium and 1.4 times more Zinc than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Chicory Greens have similar amounts of Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Fruit Chayote has 1.5 times more Fat and 2.6 times more Sugars than Raw Chicory Greens.
• While Raw Chicory Greens contain more Omega 3, more Omega 6, 1.5 times more Fiber and 2.9 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Chicory Greens have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.