Comparing Nutrients in 14 ounces Fruit Chayote VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Fruit Chayote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.47% 0.079g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	NA	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	17.8% 6.75g	97% 37g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	31.8% 0.41mg	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	73.4% 294μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	54.2% 0.49mg	127% 1.15mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	55% 1.26mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	10% 374g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fruit Chayote vs Boiled California Red Kidney Beans:

• Raw Fruit Chayote has 1.3 times more Vitamin B9 and 6.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.2 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Fruit Chayote as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fruit Chayote vs Boiled California Red Kidney Beans:

• Raw Fruit Chayote has 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.9 times more Calcium, 2.3 times more Copper, 8.8 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 7.6 times more Phosphorus, 3.4 times more Potassium and 6 times more Selenium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled California Red Kidney Beans have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans contain 6.5 times more Energy, 5 times more Carbohydrate, 5.5 times more Fiber and 11.1 times more Protein than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Raw Fruit Chayote as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.