Comparing Nutrients in 14 ounces Tomatoes VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Tomatoes	Fruit Chayote	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	13.8% 18g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	9.1% 6.6g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Fruit Chayote	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	92% 369μg	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	60.4% 54.4mg	34% 30.6mg	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	14.3% 2.14mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Fruit Chayote	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	54.2% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	32.6% 0.75mg	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	13.6% 95mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	10% 375g	10% 374g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin C, 4.5 times more Vitamin E and 1.9 times more Vitamin K than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 1.5 times more Vitamin B2, 2.8 times more Vitamin B5 and 6.2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Fruit Chayote have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Fruit Chayote:

• Raw Ripe Red Tomatoes have 1.3 times more Phosphorus and 1.9 times more Potassium than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 1.7 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 1.7 times more Manganese and 4.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Fruit Chayote have similar amounts of Magnesium and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Fruit Chayote have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.6 times more Sugars than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 12 times more Omega 3 and 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Fruit Chayote have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Fruit Chayote have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.