Comparing Nutrients in 14 ounces Fruit Chayote VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	13.8% 18g	14.3% 18.7g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	17.8% 6.75g	41.8% 16g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	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	8.27% 0.099mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	92% 369μg	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	34% 30.6mg	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	3.18% 0.48mg	59.8% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	984% 1181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	54.2% 0.49mg	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	17% 1.35mg	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	32.6% 0.75mg	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	10.2% 71.4mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	49% 1667mg	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	12% 179mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	10% 374g	9.87% 365g	3700g per day for Men 19-50 years

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

• Raw Chicory Greens contain more Vitamin A, 2.4 times more Vitamin B1, 3.4 times more Vitamin B2, 4.7 times more Vitamin B5, 1.4 times more Vitamin B6, 3.1 times more Vitamin C, 18.8 times more Vitamin E and 72.6 times more Vitamin K than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Chicory Greens have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw 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 Fruit Chayote vs Chicory Greens:

• Raw Fruit Chayote has 1.8 times more Zinc than Raw Chicory Greens.
• While Raw Chicory Greens contain 5.9 times more Calcium, 2.4 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 3.4 times more Potassium and 22.5 times more Sodium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Chicory Greens have similar amounts of Water per 14 oz.
• Both Raw Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Fruit Chayote has 1.9 times more Omega 3 and 2.4 times more Sugars than Raw Chicory Greens.
• While Raw Chicory Greens contain 2.4 times more Fiber and 2.1 times more Protein than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Chicory Greens have similar amounts of Carbohydrate per 14 oz.
• Both Raw Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.