Comparing Nutrients in 300 calories Boiled Fruit Chayote VS Chicory Greens

Weight per 300 calories

• Boiled Fruit Chayote: 1250g
• Chicory Greens: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Fruit Chayote or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	47% 61.3g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	12.6% 9.13g	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	92% 35g	137% 52g	38g per day for Men 19-50 years
Protein	14% 7.75g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	414% 3730μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	65.2% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	303% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.48mg	105% 1.37mg	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	56.3% 225μg	359% 1435μg	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	111% 100mg	348% 313mg	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	11.7% 1.75mg	197% 29.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.8μg	3235% 3882μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Calcium	16.3% 163mg	130% 1304mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	428% 3.85mg	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	34.4% 2.75mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	243% 5.6mg	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	51.8% 363mg	87.6% 613mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	161% 5478mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.83% 12.5mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	35.2% 3.88mg	50% 5.48mg	11mg per day for Men 19-50 years
Water	31.6% 1168g	32.4% 1200g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Fruit Chayote vs Chicory Greens:

• Raw Chicory Greens contain more Vitamin A, 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B5, 6.4 times more Vitamin B9, 3.1 times more Vitamin C, 16.8 times more Vitamin E and 66.1 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 300 kcal.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Fruit Chayote vs Chicory Greens:

• Raw Chicory Greens contain 8 times more Calcium, 2.8 times more Copper, 4.3 times more Iron, 2.6 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 47 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 Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Fruit Chayote has 1.5 times more Fat and 2.6 times more Sugars than Raw Chicory Greens.
• While Raw Chicory Greens contain more Omega 3, more Omega 6, 1.5 times more Fiber and 2.9 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Chicory Greens have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.