Comparing Nutrients in 100 calories Fruit Chayote VS Boiled Swiss Chard

Weight per 100 calories

• Fruit Chayote: 526g
• Boiled Swiss Chard: 500g

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

Which food has more nutrients per 100 calories - Fruit Chayote or Boiled Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Fruit Chayote	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.7g	16% 20.7g	130g per day for Men 19-50 years
Sugars	12% 8.74g	7.6% 5.5g	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	23.5% 8.95g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	170% 1530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	32.7% 0.43mg	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	122% 489μg	11.3% 45μg	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	45% 40.5mg	100% 90mg	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	4.2% 0.63mg	63% 9.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.6μg	1364% 1637μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	8.95% 89.5mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	91% 0.82mg	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	22.4% 1.8mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	72.6% 1.67mg	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	13.5% 95mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	80.7% 2745mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	13.4% 496g	12.5% 463g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fruit Chayote vs Boiled Swiss Chard:

• Raw Fruit Chayote has 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 10.9 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin C, 15 times more Vitamin E and 75.8 times more Vitamin K than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Swiss Chard have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Fruit Chayote as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Fruit Chayote vs Boiled Swiss Chard:

• Raw Fruit Chayote has 2.4 times more Zinc than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 3.2 times more Calcium, 1.3 times more Copper, 6.3 times more Iron, 6.8 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 4.2 times more Potassium, 4.3 times more Selenium and 85 times more Sodium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Swiss Chard have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Fruit Chayote has 12.6 times more Omega 3 and 1.6 times more Sugars than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 2.2 times more Protein than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Swiss Chard have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Fruit Chayote as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.