Comparing Nutrients in 5 ounces Fruit Chayote VS Witloof Chicory

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Witloof Chicory	18%	4%	78%

Macro Nutrients

	Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.31% 0.052g	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	4.36% 5.67g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.08% 1.16g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	4.58% 0.06mg	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	13% 52.4μg	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	4.4% 3.97mg	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	Witloof Chicory	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	8.03% 0.072mg	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	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	6.16% 0.14mg	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	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	9.54% 1.05mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.62% 134g	3700g per day for Men 19-50 years

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

• Raw Fruit Chayote has 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 2.5 times more Vitamin B1 than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Witloof Chicory have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fruit Chayote vs Witloof Chicory:

• Raw Fruit Chayote has 2.4 times more Copper, 1.4 times more Iron, 1.9 times more Manganese and 4.6 times more Zinc than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.4 times more Phosphorus and 1.7 times more Potassium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Witloof Chicory have similar amounts of Calcium, Magnesium and Water per 5 oz.
• Both Raw Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Fruit Chayote has 6 times more Omega 3 than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.8 times more Fiber than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Witloof Chicory have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Raw Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.