Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Fruit Chayote	Recommended Dietary Allowance
Energy	30% 870kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	155% 201g	34.7% 45g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	44.7% 17g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Fruit Chayote	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	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	144% 130mg	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	0.67% 0.1mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Fruit Chayote	Recommended Dietary Allowance
Calcium	5% 50mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	137% 1.23mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	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	63% 440mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	21% 770g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Fruit Chayote per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin 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 Boiled Potato Flesh, Cooked In Skin vs Fruit Chayote:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 4.2 times more Vitamin B1, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.7 times more Vitamin C than Fruit Chayote.
• While 1 kg of Raw Fruit Chayote contains 1.5 times more Vitamin B2, 9.3 times more Vitamin B9 and 1.9 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Fruit Chayote have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Fruit Chayote:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.5 times more Copper, 1.8 times more Magnesium, 2.4 times more Phosphorus and 3 times more Potassium than Fruit Chayote.
• While 1 kg of Raw Fruit Chayote contains 1.4 times more Manganese and 2.5 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Fruit Chayote contain similar levels of Iron and Water per one kilogram.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Fruit Chayote lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 4.6 times more Energy, 4.5 times more Carbohydrate and 2.3 times more Protein than Fruit Chayote.
• While 1 kg of Raw Fruit Chayote contains 3.6 times more Omega 3 and 1.8 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Fruit Chayote offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• 1 kilogram of Fruit Chayote provide inadequate amounts of Energy and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Fruit Chayote provide inadequate amounts of Omega 6 in one kilogram.