Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Boiled Kidney Beans	Fruit Chayote	Recommended Dietary Allowance
Energy	43.8% 1270kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	34.7% 45g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	23% 16.6g	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	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	168% 64g	44.7% 17g	38g per day for Men 19-50 years
Protein	155% 86.7g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	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	133% 1.6mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	58.5% 0.76mg	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	325% 1300μg	233% 930μg	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	13.3% 12mg	85.6% 77mg	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	2% 0.3mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Fruit Chayote	Recommended Dietary Allowance
Calcium	35% 350mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	137% 1.23mg	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	278% 22mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	82% 1.9mg	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	197% 1380mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	18% 669g	25.5% 942g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Fruit Chayote:

• Boiled All Types Kidney Beans have 6.4 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 2 times more Vitamin K than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 6.4 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Fruit Chayote have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Fruit Chayote have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Fruit Chayote:

• Boiled All Types Kidney Beans have 2.1 times more Calcium, 1.8 times more Copper, 6.5 times more Iron, 3.5 times more Magnesium, 2.3 times more Manganese, 7.7 times more Phosphorus, 3.2 times more Potassium, 5.5 times more Selenium and 1.4 times more Zinc than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 6.7 times more Energy, 4.7 times more Omega 3, 5.1 times more Carbohydrate, 3.8 times more Fiber and 10.6 times more Protein than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 5.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Fruit Chayote have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.