Comparing Nutrients in 5 ounces Boiled Fruit Chayote with Salt VS Boiled Swiss Chard with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote with Salt	10%	17%	73%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	NA	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.38g	4.5% 5.85g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2.15% 1.56g	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	10.4% 3.97g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	4.76% 2.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	48% 434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	9.27% 0.12mg	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	6.38% 25.5μg	3.2% 12.8μg	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	12.6% 11.3mg	28.3% 25.5mg	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	1.32% 0.2mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.55% 6.66μg	387% 464μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	25.7% 0.23mg	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	3.9% 0.31mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	20.6% 0.47mg	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	5.87% 41mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	39.2% 588mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.58% 132g	3.55% 131g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Fruit Chayote with Salt have 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Swiss Chard with Salt.
• While 5 oz of Boiled and Drained Swiss Chard with Salt contain more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin C, 13.5 times more Vitamin E and 69.6 times more Vitamin K than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Fruit Chayote with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Boiled and Drained Swiss Chard with Salt contain 4.5 times more Calcium, 1.5 times more Copper, 10.3 times more Iron, 7.2 times more Magnesium, 2 times more Manganese, 3.2 times more Potassium and 1.8 times more Sodium than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt contain similar levels of Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Boiled Fruit Chayote with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Swiss Chard with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Fruit Chayote with Salt have 1.7 times more Sugars and 1.3 times more Fiber than Boiled Swiss Chard with Salt.
• While 5 oz of Boiled and Drained Swiss Chard with Salt contain 3 times more Protein than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Fruit Chayote with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Swiss Chard with Salt provide inadequate amounts of Energy in five ounces.