Comparing Nutrients in 1 pound Boiled Fruit Chayote with Salt VS Boiled Swiss Chard with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote with Salt	10%	17%	73%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.18g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	12% 8.57g	6.9% 5g	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	33.4% 12.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.02% 2.8g	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	154% 1388μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	29.7% 0.39mg	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	20.4% 81.6μg	10.2% 41μg	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	40.3% 36.3mg	91% 81.6mg	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	4.23% 0.64mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	1237% 1485μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	82% 0.74mg	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	12.5% 1mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	66% 1.5mg	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	18.8% 132mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	73.2% 2490mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	125% 1882mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.5% 424g	11.4% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Fruit Chayote with Salt has 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Swiss Chard with Salt.
• While 1 lb of Boiled and Drained Swiss Chard with Salt contains more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin C, 13.5 times more Vitamin E and 69.6 times more Vitamin K than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Fruit Chayote with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled and Drained Swiss Chard with Salt contains 4.5 times more Calcium, 1.5 times more Copper, 10.3 times more Iron, 7.2 times more Magnesium, 2 times more Manganese, 3.2 times more Potassium and 1.8 times more Sodium than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of Boiled Fruit Chayote with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Swiss Chard with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Fruit Chayote with Salt has 1.7 times more Sugars and 1.3 times more Fiber than Boiled Swiss Chard with Salt.
• While 1 lb of Boiled and Drained Swiss Chard with Salt contains 3 times more Protein than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Fruit Chayote with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Swiss Chard with Salt provide inadequate amounts of Energy in one pound.