Comparing Nutrients in 14 ounces Boiled Celeriac with Salt VS Boiled Fruit Chayote with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac with Salt	13%	6%	81%
Boiled Fruit Chayote with Salt	10%	17%	73%

Macro Nutrients

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Energy	3.7% 107kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.5g	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	NA	29.2% 11g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	36% 0.47mg	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	2.98% 12μg	18% 71.4μg	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	16% 14.3mg	35.3% 31.8mg	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	NA	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	48.5% 0.44mg	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	21.3% 1.7mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	29% 0.67mg	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	37.4% 262mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	78.6% 1179mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.9% 366g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celeriac with Salt VS Boiled Fruit Chayote with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Celeriac with Salt versus 14 oz of Boiled Fruit Chayote with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Celeriac with Salt vs Boiled Fruit Chayote with Salt:

• 14 oz of Boiled and Drained Fruit Chayote with Salt contain 2 times more Vitamin B5, 6 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Fruit Chayote with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Celeriac with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Fruit Chayote with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Celeriac with Salt vs Boiled Fruit Chayote with Salt:

• 14 ounces of Boiled Celeriac with Salt have 2 times more Calcium, 2 times more Iron, 2.3 times more Phosphorus and 1.3 times more Sodium than Boiled Fruit Chayote with Salt.
• While 14 oz of Boiled and Drained Fruit Chayote with Salt contain 2.6 times more Copper, 1.8 times more Manganese and 1.6 times more Zinc than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Fruit Chayote with Salt contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• 14 ounces of Boiled Fruit Chayote with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Fruit Chayote with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Celeriac with Salt have 1.3 times more Carbohydrate than Boiled Fruit Chayote with Salt.
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Fruit Chayote with Salt provide inadequate amounts of Energy and Protein in 14 ounces.