Comparing Nutrients in 500 calories Boiled Fruit Chayote VS Chicory Greens

Weight per 500 calories

• Boiled Fruit Chayote: 2083g
• Chicory Greens: 2174g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	78.6% 102g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	21% 15.2g	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	154% 58.3g	229% 87g	38g per day for Men 19-50 years
Protein	23% 13g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	691% 6217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	504% 25.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	176% 2.3mg	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	94% 375μg	598% 2391μg	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	185% 167mg	580% 522mg	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	19.4% 2.9mg	328% 49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.6% 98μg	5391% 6470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Calcium	27% 271mg	217% 2174mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	713% 6.4mg	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	57.3% 4.6mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	155% 652mg	420mg per day for Men 19-50 years
Manganese	153% 3.52mg	405% 9.33mg	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	86.3% 604mg	146% 1022mg	700mg per day for Men 19-50 years
Potassium	106% 3604mg	269% 9130mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	65.2% 978mg	1500mg per day for Men 19-50 years
Zinc	58.7% 6.46mg	83% 9.13mg	11mg per day for Men 19-50 years
Water	52.6% 1946g	54% 2000g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.