Comparing Nutrients in 1 kilogram Boiled Celeriac with Salt VS Boiled Fruit Chayote with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac with Salt	13%	6%	81%
Boiled Fruit Chayote with Salt	10%	17%	73%

Macro Nutrients

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Energy	9.3% 270kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	34.6% 45g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	17% 9.6g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	91% 1.18mg	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	7.5% 30μg	45% 180μg	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	40% 36mg	89% 80mg	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	NA	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	122% 1.1mg	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	53.8% 4.3mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	73.5% 1.7mg	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	94% 660mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	198% 2970mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25% 923g	25.3% 934g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celeriac with Salt VS Boiled Fruit Chayote with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Celeriac with Salt versus 1 kg of Boiled Fruit Chayote with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Celeriac with Salt vs Boiled Fruit Chayote with Salt:

• 1 kg of Boiled and Drained Fruit Chayote with Salt contains 2 times more Vitamin B5, 6 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Fruit Chayote with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Celeriac with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Fruit Chayote with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Celeriac with Salt vs Boiled Fruit Chayote with Salt:

• 1 kilogram of Boiled Celeriac with Salt has 2 times more Calcium, 2 times more Iron, 2.3 times more Phosphorus and 1.3 times more Sodium than Boiled Fruit Chayote with Salt.
• While 1 kg of Boiled and Drained Fruit Chayote with Salt contains 2.6 times more Copper, 1.8 times more Manganese and 1.6 times more Zinc than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Fruit Chayote with Salt contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• 1 kilogram of Boiled Fruit Chayote with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Fruit Chayote with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Celeriac with Salt has 1.3 times more Carbohydrate than Boiled Fruit Chayote with Salt.
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Fruit Chayote with Salt provide inadequate amounts of Energy and Protein in one kilogram.