Comparing Nutrients in 14 ounces Swiss Chard VS Boiled Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Boiled Fruit Chayote	9%	16%	75%

Macro Nutrients

	Swiss Chard	Boiled Fruit Chayote	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	16.7% 6.35g	29.2% 11g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Boiled Fruit Chayote	Recommended Dietary Allowance
Vitamin A	135% 1214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	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	14% 55.6μg	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	132% 119mg	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	50% 7.5mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2745% 3294μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Boiled Fruit Chayote	Recommended Dietary Allowance
Calcium	20.2% 202mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	89.3% 7.14mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	26% 183mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.94% 368g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Swiss Chard vs Boiled Fruit Chayote:

• Raw Swiss Chard have more Vitamin A, 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin C, 13.5 times more Vitamin E and 176.6 times more Vitamin K than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 2.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Swiss Chard.
• Both Raw Swiss Chard and Boiled and Drained Fruit Chayote have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Swiss Chard as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Swiss Chard vs Boiled Fruit Chayote:

• Raw Swiss Chard have 3.9 times more Calcium, 1.6 times more Copper, 8.2 times more Iron, 6.8 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 3 times more Selenium and 213 times more Sodium than Boiled and Drained Fruit Chayote.
• Both Raw Swiss Chard and Boiled and Drained Fruit Chayote have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Swiss Chard have 2.9 times more Protein than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.4 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Fiber than Raw Swiss Chard.
• Both Raw Swiss Chard as well as Boiled and Drained Fruit Chayote have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.