Comparing Nutrients in 5 ounces Fruit Chayote VS Boiled Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Boiled Fruit Chayote	9%	16%	75%

Macro Nutrients

	Fruit Chayote	Boiled Fruit Chayote	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.4g	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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	6.34% 2.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.08% 1.16g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Boiled Fruit Chayote	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	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	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	33% 132μg	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	12% 11mg	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	1.13% 0.17mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Boiled Fruit Chayote	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	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	6.02% 0.48mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	3.64% 25.5mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.54% 1.05mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.58% 132g	3700g per day for Men 19-50 years

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

• Raw Fruit Chayote has 5.2 times more Vitamin B9 than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.4 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Vitamin B1, Vitamin B3, Vitamin C and Vitamin K per 5 oz.
• Both Raw Fruit Chayote as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Raw Fruit Chayote has 1.3 times more Calcium, 1.5 times more Iron and 2.4 times more Zinc than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.6 times more Phosphorus and 1.4 times more Potassium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Copper, Magnesium, Manganese and Water per 5 oz.
• Both Raw Fruit Chayote as well as Boiled and Drained Fruit Chayote have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Fruit Chayote has more Omega 3 and 1.3 times more Protein than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.6 times more Fiber than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Raw Fruit Chayote as well as Boiled and Drained Fruit Chayote have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.