Comparing Nutrients in 1 pound Boiled Fruit Chayote VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Fruit Chayote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.75% 109kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.18g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	78% 102g	130g per day for Men 19-50 years
Sugars	12% 8.57g	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	33.4% 12.7g	111% 42g	38g per day for Men 19-50 years
Protein	5.02% 2.8g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	36.3% 0.47mg	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	84% 336μg	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	6.05% 5.44mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11.5% 424g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Fruit Chayote vs Boiled California Red Kidney Beans:

• Boiled and Drained Fruit Chayote has 1.9 times more Vitamin B5 and 6.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.1 times more Vitamin B9 than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Fruit Chayote as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Fruit Chayote vs Boiled California Red Kidney Beans:

• Boiled and Drained Fruit Chayote has 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.1 times more Calcium, 2.6 times more Copper, 13.5 times more Iron, 4 times more Magnesium, 1.9 times more Manganese, 4.7 times more Phosphorus, 2.4 times more Potassium, 4 times more Selenium and 2.8 times more Zinc than Boiled and Drained Fruit Chayote.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans contain 5.2 times more Energy, more Omega 3, 4.4 times more Carbohydrate, 3.3 times more Fiber and 14.7 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.