Comparing Nutrients in 5 ounces Boiled Fruit Chayote VS 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	1.17% 34kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.55% 7.2g	5.12% 6.66g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	1.37% 0.99g	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	15% 5.67g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	45% 405μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	33% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.4% 0.15mg	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	39% 156μg	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	37.8% 34mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.55% 6.66μg	352% 422μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Chicory Greens	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	46.5% 0.42mg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	26.4% 0.61mg	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.58% 132g	3.52% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Fruit Chayote vs Chicory Greens:

• Raw Chicory Greens contain more Vitamin A, 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.8 times more Vitamin B5, 6.1 times more Vitamin B9, 3 times more Vitamin C, 16.1 times more Vitamin E and 63.3 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 5 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Fruit Chayote vs Chicory Greens:

• Raw Chicory Greens contain 7.7 times more Calcium, 2.7 times more Copper, 4.1 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium, 45 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 Water per 5 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Fruit Chayote has 2.7 times more Sugars than Raw Chicory Greens.
• While Raw Chicory Greens contain more Omega 3, 1.4 times more Fiber and 2.7 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Chicory Greens have similar amounts of Carbohydrate per 5 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Chicory Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.