Comparing Nutrients in 1 kilogram Frozen Carrots VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Frozen Carrots	Fruit Chayote	Recommended Dietary Allowance
Energy	12.4% 360kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	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	60.8% 79g	34.7% 45g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	44.7% 17g	38g per day for Men 19-50 years
Protein	14% 7.8g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Fruit Chayote	Recommended Dietary Allowance
Vitamin A	789% 7100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Fruit Chayote	Recommended Dietary Allowance
Calcium	36% 360mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	55% 4.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	47% 330mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	24.3% 900g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Fruit Chayote per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Carrots 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 Carrots vs Fruit Chayote:

• 1 kilogram of Frozen Carrots has more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 4.8 times more Vitamin E and 4.3 times more Vitamin K than Fruit Chayote.
• While 1 kg of Raw Fruit Chayote contains 1.3 times more Vitamin B5, 9.3 times more Vitamin B9 and 3.1 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Fruit Chayote provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Fruit Chayote have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared 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 Carrots vs Fruit Chayote:

• 1 kilogram of Frozen Carrots has 2.1 times more Calcium, 1.3 times more Iron, 1.8 times more Phosphorus, 1.9 times more Potassium and 34 times more Sodium than Fruit Chayote.
• While 1 kg of Raw Fruit Chayote contains 1.7 times more Copper and 2.2 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Fruit Chayote contain similar levels of Magnesium, Manganese and Water per one kilogram.
• 1 kilogram of Fruit Chayote lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Raw Fruit Chayote lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 1.8 times more Carbohydrate, 2.9 times more Sugars and 1.9 times more Fiber than Fruit Chayote.
• While 1 kg of Raw Fruit Chayote contains 2.1 times more Omega 3 than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Omega 3
• Both Frozen Carrots, Unprepared as well as Raw Fruit Chayote provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.