Comparing Nutrients in 5 ounces Celtuce VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Celtuce	16%	13%	71%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Celtuce	Fruit Chayote	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.98% 5.17g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	NA	3.25% 2.35g	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	6.34% 2.4g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	2.08% 1.16g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Fruit Chayote	Recommended Dietary Allowance
Vitamin A	27.6% 248μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	8.3% 0.11mg	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	16.3% 65.2μg	33% 132μg	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	30.7% 27.6mg	12% 11mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celtuce	Fruit Chayote	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	19.4% 0.17mg	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	9.75% 0.78mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.98mg	11.6% 0.27mg	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	7.9% 55.3mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Celtuce VS Fruit Chayote per 5 oz

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

Lets compare vitamin content per 5 ounces of Celtuce vs Fruit Chayote:

• 5 ounces of Celtuce have more Vitamin A, 2.2 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.5 times more Vitamin C than Fruit Chayote.
• While 5 oz of Raw Fruit Chayote contain 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Celtuce.
• Both Celtuce and Fruit Chayote provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Fruit Chayote have insufficient amounts of Vitamin A
• Both Raw Celtuce as well as Raw Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Celtuce vs Fruit Chayote:

• 5 ounces of Celtuce have 2.3 times more Calcium, 1.6 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus and 2.6 times more Potassium than Fruit Chayote.
• While 5 oz of Raw Fruit Chayote contain 3.1 times more Copper and 2.7 times more Zinc than Raw Celtuce.
• Both Celtuce and Fruit Chayote contain similar levels of Water per five ounces.
• 5 ounces of Fruit Chayote lack sufficient amounts of Calcium
• Both Raw Celtuce as well as Raw Fruit Chayote lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Raw Celtuce and Raw Fruit Chayote have similar amounts of macro-nutrients per 5 oz
• Both Celtuce and Fruit Chayote offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Raw Celtuce as well as Raw Fruit Chayote provide inadequate amounts of Energy and Protein in five ounces.