Comparing Nutrients in 14 ounces Fruit Chayote VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Fruit Chayote	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	2.26% 0.38g	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	178% 232g	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	260% 99g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Royal 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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	52.2% 8.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	121% 1.57mg	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	390% 1560μg	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	20% 18mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	54.2% 0.49mg	441% 3.97mg	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	432% 34.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	191% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	157% 5342mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	10% 374g	1.28% 47.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit Chayote VS Royal Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Fruit Chayote versus 14 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Fruit Chayote have 1.7 times more Vitamin C than Royal Red Kidney Beans.
• While 14 oz of Raw Royal Red Kidney Beans contain 15.6 times more Vitamin B1, 8.3 times more Vitamin B2, 4.5 times more Vitamin B3, 3.1 times more Vitamin B5, 5.2 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Fruit Chayote.
• Both Raw Fruit Chayote as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Fruit Chayote have 7.9 times more Water than Royal Red Kidney Beans.
• While 14 oz of Raw Royal Red Kidney Beans contain 7.7 times more Calcium, 8.1 times more Copper, 25.6 times more Iron, 11.5 times more Magnesium, 5.9 times more Manganese, 22.6 times more Phosphorus, 10.8 times more Potassium, 16 times more Selenium and 3.6 times more Zinc than Raw Fruit Chayote.
• 14 ounces of Fruit Chayote lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Royal Red Kidney Beans contain 17.3 times more Energy, 4.2 times more Omega 3, 12.9 times more Carbohydrate, 14.6 times more Fiber and 30.9 times more Protein than Raw Fruit Chayote.
• 14 ounces of Fruit Chayote provide inadequate amounts of Energy and Protein
• Both Raw Fruit Chayote as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.