Comparing Nutrients in 1 pound 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	4.22% 122kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.24% 2.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	NA	12% 8.57g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	5.02% 2.8g	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	10.2% 0.12mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	41% 0.54mg	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	3.4% 13.6μg	20.4% 81.6μg	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	18% 16.3mg	40.3% 36.3mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.8% 21.3μg	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	11.8% 118mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	55.4% 0.5mg	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	24.4% 1.95mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	33.3% 0.77mg	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	42.8% 299mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	90% 1347mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11.5% 424g	3700g per day for Men 19-50 years

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

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

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

• 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.