Comparing Nutrients in 1 pound Fruit Chayote VS Boiled Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Fruit Chayote	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	10.4% 7.53g	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	20.3% 7.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.64% 3.7g	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	154% 1388μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	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	105% 422μg	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	39% 35mg	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	3.63% 0.54mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	1237% 1485μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	7.7% 77mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	19.3% 1.54mg	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	37.3% 0.86mg	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	11.7% 81.6mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	73.2% 2490mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	54% 812mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11.4% 420g	3700g per day for Men 19-50 years

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

• Raw Fruit Chayote has 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 10.3 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin C, 15.8 times more Vitamin E and 79.8 times more Vitamin K than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Swiss Chard have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Fruit Chayote as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Fruit Chayote has 2.2 times more Zinc than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 3.4 times more Calcium, 1.3 times more Copper, 6.6 times more Iron, 7.2 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 4.4 times more Potassium, 4.5 times more Selenium and 89.5 times more Sodium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Swiss Chard have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Fruit Chayote has 12 times more Omega 3 and 1.5 times more Sugars than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 2.3 times more Protein than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Swiss Chard have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Raw Fruit Chayote as well as Boiled and Drained Swiss Chard have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.