Comparing Nutrients in 5 ounces Boiled Celeriac with Salt VS Boiled Fruit Chayote with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac with Salt	13%	6%	81%
Boiled Fruit Chayote with Salt	10%	17%	73%

Macro Nutrients

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.36g	4.9% 6.38g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13% 0.17mg	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	1.06% 4.25μg	6.38% 25.5μg	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	5.67% 5.1mg	12.6% 11.3mg	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	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	17.3% 0.16mg	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	7.6% 0.61mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	10.4% 0.24mg	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	13.4% 94mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celeriac with Salt VS Boiled Fruit Chayote with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Celeriac with Salt versus 5 oz of Boiled Fruit Chayote with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Celeriac with Salt vs Boiled Fruit Chayote with Salt:

• 5 oz of Boiled and Drained Fruit Chayote with Salt contain 2 times more Vitamin B5, 6 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Fruit Chayote with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Celeriac with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Fruit Chayote with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Celeriac with Salt vs Boiled Fruit Chayote with Salt:

• 5 ounces of Boiled Celeriac with Salt have 2 times more Calcium, 2 times more Iron, 2.3 times more Phosphorus and 1.3 times more Sodium than Boiled Fruit Chayote with Salt.
• While 5 oz of Boiled and Drained Fruit Chayote with Salt contain 2.6 times more Copper, 1.8 times more Manganese and 1.6 times more Zinc than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Fruit Chayote with Salt contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• 5 ounces of Boiled Fruit Chayote with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Fruit Chayote with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Celeriac with Salt have 1.3 times more Carbohydrate than Boiled Fruit Chayote with Salt.
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Fruit Chayote with Salt provide inadequate amounts of Energy and Protein in five ounces.