Comparing Nutrients in 5 ounces Swiss Chard VS Boiled Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Boiled Fruit Chayote	9%	16%	75%

Macro Nutrients

	Swiss Chard	Boiled Fruit Chayote	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.08% 5.3g	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	5.97% 2.27g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Boiled Fruit Chayote	Recommended Dietary Allowance
Vitamin A	48% 434μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 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	4.96% 20μg	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	47.2% 42.5mg	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	18% 2.68mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	980% 1177μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Boiled Fruit Chayote	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	32% 2.55mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	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	9.3% 65.2mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Swiss Chard VS Boiled Fruit Chayote per 5 oz

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

Lets compare vitamin content per 5 ounces of Swiss Chard vs Boiled Fruit Chayote:

• 5 ounces of Swiss Chard have more Vitamin A, 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin C, 13.5 times more Vitamin E and 176.6 times more Vitamin K than Boiled Fruit Chayote.
• While 5 oz of Boiled and Drained Fruit Chayote contain 2.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Swiss Chard.
• Both Swiss Chard and Boiled Fruit Chayote provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Fruit Chayote have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Swiss Chard as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Swiss Chard vs Boiled Fruit Chayote:

• 5 ounces of Swiss Chard have 3.9 times more Calcium, 1.6 times more Copper, 8.2 times more Iron, 6.8 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium and 213 times more Sodium than Boiled Fruit Chayote.
• Both Swiss Chard and Boiled Fruit Chayote contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Boiled Fruit Chayote lack sufficient amounts of Calcium
• Both Raw Swiss Chard as well as Boiled and Drained Fruit Chayote lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Swiss Chard have 2.9 times more Protein than Boiled Fruit Chayote.
• While 5 oz of Boiled and Drained Fruit Chayote contain 1.4 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Fiber than Raw Swiss Chard.
• 5 ounces of Boiled Fruit Chayote provide inadequate amounts of Protein
• Both Raw Swiss Chard as well as Boiled and Drained Fruit Chayote provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.