Comparing Nutrients in 5 ounces Fruit Chayote VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Fruit Chayote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.93% 27kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.4g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	NA	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	34.7% 13g	38g per day for Men 19-50 years
Protein	2.08% 1.16g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	11.3% 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	33% 132μg	26.2% 105μg	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% 11mg	1.9% 1.7mg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	45.5% 0.41mg	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	6.02% 0.48mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	19.6% 0.45mg	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	3.64% 25.5mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	9.54% 1.05mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fruit Chayote vs Boiled California Red Kidney Beans:

• Raw Fruit Chayote has 1.3 times more Vitamin B9 and 6.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.2 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Raw Fruit Chayote as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fruit Chayote vs Boiled California Red Kidney Beans:

• Raw Fruit Chayote has 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.9 times more Calcium, 2.3 times more Copper, 8.8 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 7.6 times more Phosphorus, 3.4 times more Potassium and 6 times more Selenium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled California Red Kidney Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans contain 6.5 times more Energy, 5 times more Carbohydrate, 5.5 times more Fiber and 11.1 times more Protein than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 5 oz.
• Both Raw Fruit Chayote as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.