Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Frozen Broccoli Spears	Fruit Chayote	Recommended Dietary Allowance
Energy	10% 290kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	41% 53.5g	34.7% 45g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	79% 30g	44.7% 17g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Fruit Chayote	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Fruit Chayote	Recommended Dietary Allowance
Calcium	41% 410mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Fruit Chayote per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Fruit Chayote to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Fruit Chayote:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 2.9 times more Vitamin B1, 3.9 times more Vitamin B2, 2.3 times more Vitamin B6, 8.9 times more Vitamin C, 11.3 times more Vitamin E and 24.7 times more Vitamin K than Fruit Chayote.
• Both Frozen Broccoli Spears and Fruit Chayote provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Fruit Chayote have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Fruit Chayote:

• 1 kilogram of Frozen Broccoli Spears has 2.4 times more Calcium, 2.1 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 3.3 times more Phosphorus, 2 times more Potassium and 9.5 times more Selenium than Fruit Chayote.
• While 1 kg of Raw Fruit Chayote contains 3.4 times more Copper and 2.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fruit Chayote contain similar levels of Water per one kilogram.
• 1 kilogram of Fruit Chayote lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 3.5 times more Omega 3, 1.8 times more Fiber and 3.7 times more Protein than Fruit Chayote.
• Both Frozen Broccoli Spears and Fruit Chayote offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Fruit Chayote provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Raw Fruit Chayote provide inadequate amounts of Energy and Omega 6 in one kilogram.