Comparing Nutrients in 14 ounces Fruit Chayote VS Witloof Chicory

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Witloof Chicory	18%	4%	78%

Macro Nutrients

	Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.86% 0.15g	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	12.2% 16g	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	13% 0.17mg	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	36.7% 147μg	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	12.3% 11mg	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	Witloof Chicory	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	54.2% 0.49mg	22.5% 0.2mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	17.3% 0.4mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 375g	3700g per day for Men 19-50 years

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

• Raw Fruit Chayote has 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 2.5 times more Vitamin B1 than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Witloof Chicory have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fruit Chayote vs Witloof Chicory:

• Raw Fruit Chayote has 2.4 times more Copper, 1.4 times more Iron, 1.9 times more Manganese and 4.6 times more Zinc than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.4 times more Phosphorus and 1.7 times more Potassium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Witloof Chicory have similar amounts of Calcium, Magnesium and Water per 14 oz.
• Both Raw Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Fruit Chayote has 6 times more Omega 3 than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.8 times more Fiber than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Witloof Chicory have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Raw Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.