Comparing Nutrients in 100 calories Fruit Chayote VS Boiled Fruit Chayote

Weight per 100 calories

• Fruit Chayote: 526g
• Boiled Fruit Chayote: 417g

Boiled and Drained Fruit Chayote has 1.3 times more energy per unit of mass than Raw Fruit Chayote, which is very low in comparison to other foods. Fruit Chayote having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Boiled Fruit Chayote	9%	16%	75%

Macro Nutrients

	Fruit Chayote	Boiled Fruit Chayote	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0% 0g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0% 0g	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	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	12% 8.74g	11% 7.88g	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	30.7% 11.7g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	4.6% 2.6g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Boiled Fruit Chayote	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.03% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	38% 0.49mg	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	18.8% 75μg	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	37% 33.3mg	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	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.6μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Boiled Fruit Chayote	Recommended Dietary Allowance
Calcium	8.95% 89.5mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	51% 0.46mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	30.6% 0.7mg	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	13.5% 95mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	0.28% 4.17mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	13.4% 496g	10.5% 389g	3700g per day for Men 19-50 years

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

• Raw Fruit Chayote has 1.2 times more Vitamin B1, 1.4 times more Vitamin B3, 6.5 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.3 times more Vitamin B5 than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per 100 kcal.
• Both Raw Fruit Chayote as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Fruit Chayote has 1.7 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 3 times more Zinc and 1.3 times more Water than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.3 times more Phosphorus than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Fruit Chayote has more Omega 3 and 1.7 times more Protein than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 2.9 times more Fat and 1.3 times more Fiber than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Fruit Chayote as well as Boiled and Drained Fruit Chayote have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.