Comparing Nutrients in 14 ounces Fruit Chayote VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Fruit Chayote	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	45% 17g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	22.6% 0.29mg	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	92% 369μg	35.7% 143μg	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	34% 30.6mg	5.3% 4.76mg	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	3.18% 0.48mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	54.2% 0.49mg	59.5% 0.54mg	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	17% 1.35mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	10.2% 71.4mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	10% 374g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fruit Chayote vs Canned Kidney Beans:

• Raw Fruit Chayote has 1.8 times more Vitamin B5, 2.6 times more Vitamin B9 and 6.4 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.6 times more Vitamin B1 and 1.8 times more Vitamin B2 than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 14 oz.
• Both Raw Fruit Chayote as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Fruit Chayote vs Canned Kidney Beans:

• Raw Fruit Chayote has 1.6 times more Zinc and 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Calcium, 3.4 times more Iron, 2.3 times more Magnesium, 5 times more Phosphorus, 1.9 times more Potassium, 4.5 times more Selenium and 148 times more Sodium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Canned All Types Kidney Beans have similar amounts of Copper and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans contain 4.4 times more Energy, 2.3 times more Omega 3, 3.2 times more Carbohydrate, 2.5 times more Fiber and 6.4 times more Protein than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Canned All Types Kidney Beans have similar amounts of Sugars per 14 oz.
• Both Raw Fruit Chayote as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.