Comparing Nutrients in 14 ounces Boiled Fruit Chayote VS 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	3.3% 95kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20.2g	14.3% 18.7g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	3.83% 2.78g	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	29.2% 11g	41.8% 16g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	126% 1135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.6mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	32% 0.42mg	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% 71.4μg	109% 437μg	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	35.3% 31.8mg	106% 95mg	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	3.7% 0.56mg	59.8% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	984% 1181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	130% 1.17mg	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% 0.87mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	74% 1.7mg	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	16.4% 115mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	10% 371g	9.87% 365g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Fruit Chayote vs Chicory Greens:

• Raw Chicory Greens contain more Vitamin A, 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.8 times more Vitamin B5, 6.1 times more Vitamin B9, 3 times more Vitamin C, 16.1 times more Vitamin E and 63.3 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 14 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Fruit Chayote vs Chicory Greens:

• Raw Chicory Greens contain 7.7 times more Calcium, 2.7 times more Copper, 4.1 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium, 45 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 Water per 14 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Fruit Chayote has 2.7 times more Sugars than Raw Chicory Greens.
• While Raw Chicory Greens contain more Omega 3, 1.4 times more Fiber and 2.7 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Chicory Greens have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.