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

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Boiled Fruit Chayote with Salt	10%	17%	73%

Macro Nutrients

	Boiled Celery with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	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	4.4% 0.75g	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	30.8% 40g	34.6% 45g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	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	9.1% 6.6g	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	% 7.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	42% 16g	73.7% 28g	38g per day for Men 19-50 years
Protein	15% 8.3g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	55% 220μg	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	67.8% 61mg	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	23.3% 3.5mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	315% 378μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	52.5% 4.2mg	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	46% 1.06mg	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	35.7% 250mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	218% 3270mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25.4% 941g	25.3% 934g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Celery 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 Celery with Salt vs Boiled Fruit Chayote with Salt:

• 1 kilogram of Boiled Celery with Salt has more Vitamin A, 1.7 times more Vitamin B1, 1.2 times more Vitamin B9, 2.5 times more Vitamin E and 8 times more Vitamin K than Boiled Fruit Chayote with Salt.
• While 1 kg of Boiled and Drained Fruit Chayote with Salt contains 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Fruit Chayote with Salt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• 1 kilogram of Boiled Fruit Chayote with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Fruit Chayote with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Celery with Salt has 3.2 times more Calcium, 1.9 times more Iron, 1.6 times more Potassium and 1.4 times more Sodium than Boiled Fruit Chayote with Salt.
• While 1 kg of Boiled and Drained Fruit Chayote with Salt contains 3.1 times more Copper, 1.6 times more Manganese and 2.2 times more Zinc than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Fruit Chayote with Salt contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Celery with Salt lack sufficient amounts of Zinc
• 1 kilogram of Boiled Fruit Chayote with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Celery 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 Celery with Salt has 1.3 times more Sugars than Boiled Fruit Chayote with Salt.
• While 1 kg of Boiled and Drained Fruit Chayote with Salt contains 1.8 times more Fiber than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Fruit Chayote with Salt offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Fruit Chayote with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.