Comparing Nutrients in 14 ounces Fruit Chayote VS Boiled Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Boiled Fruit Chayote	9%	16%	75%

Macro Nutrients

	Fruit Chayote	Boiled Fruit Chayote	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0% 0g	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	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	17.8% 6.75g	29.2% 11g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Boiled Fruit Chayote	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	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	92% 369μg	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	34% 30.6mg	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	3.18% 0.48mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Boiled Fruit Chayote	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	54.2% 0.49mg	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	17% 1.35mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11.3% 47.6mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 371g	3700g per day for Men 19-50 years

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

• Raw Fruit Chayote has 5.2 times more Vitamin B9 than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.4 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Vitamin B1, Vitamin B3, Vitamin C and Vitamin K per 14 oz.
• Both Raw Fruit Chayote as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Fruit Chayote has 1.3 times more Calcium, 1.5 times more Iron and 2.4 times more Zinc than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.6 times more Phosphorus and 1.4 times more Potassium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Copper, Magnesium, Manganese and Water per 14 oz.
• Both Raw Fruit Chayote as well as Boiled and Drained Fruit Chayote have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Fruit Chayote has more Omega 3 and 1.3 times more Protein than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.6 times more Fiber than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Raw Fruit Chayote as well as Boiled and Drained Fruit Chayote have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.