Comparing Nutrients in 1 kilogram Boiled Fruit Chayote VS Witloof Chicory

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Witloof Chicory	18%	4%	78%

Macro Nutrients

	Boiled Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Energy	8.28% 240kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	30.8% 40g	130g per day for Men 19-50 years
Sugars	26% 19g	NA	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	73.7% 28g	81.6% 31g	38g per day for Men 19-50 years
Protein	11% 6.2g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.1mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	32.3% 0.42mg	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	45% 180μg	93% 370μg	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	89% 80mg	31% 28mg	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	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Calcium	13% 130mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	56.7% 0.51mg	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	27.5% 2.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	43.5% 1mg	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	41.4% 290mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	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	28% 3.1mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	25.3% 934g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Fruit Chayote vs Witloof Chicory:

• Boiled and Drained Fruit Chayote has 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.9 times more Vitamin C than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 2.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Fruit Chayote vs Witloof Chicory:

• Boiled and Drained Fruit Chayote has 2.2 times more Copper, 1.7 times more Manganese and 1.9 times more Zinc than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.5 times more Calcium than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Witloof Chicory have similar amounts of Iron, Magnesium, Phosphorus, Potassium and Water per 1 kg.
• Both Boiled and Drained Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Fruit Chayote has 1.3 times more Carbohydrate than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.5 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Witloof Chicory have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.