Comparing Nutrients in 1 pound Boiled Fruit Chayote VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Energy	3.75% 109kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.18g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3% 0.51g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	12% 8.57g	4.38% 3.18g	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	47.7% 18g	38g per day for Men 19-50 years
Protein	5.02% 2.8g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	144% 1297μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	36.6% 0.48mg	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	125% 499μg	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	121% 109mg	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	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	1125% 1350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Calcium	5.9% 59mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	149% 1.34mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	84.6% 1.95mg	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	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11.5% 424g	11.3% 417g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Fruit Chayote vs Chicory Greens:

• Raw Chicory Greens contain more Vitamin A, 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.8 times more Vitamin B5, 6.1 times more Vitamin B9, 3 times more Vitamin C, 16.1 times more Vitamin E and 63.3 times more Vitamin K than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Chicory Greens have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Fruit Chayote vs Chicory Greens:

• Raw Chicory Greens contain 7.7 times more Calcium, 2.7 times more Copper, 4.1 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium, 45 times more Sodium and 1.4 times more Zinc than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Chicory Greens have similar amounts of Water per 1 lb.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Fruit Chayote has 2.7 times more Sugars than Raw Chicory Greens.
• While Raw Chicory Greens contain more Omega 3, 1.4 times more Fiber and 2.7 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Chicory Greens have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.