Comparing Nutrients in 5 ounces Boiled Collards with Salt VS Boiled Fruit Chayote with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards with Salt	27%	16%	57%
Boiled Fruit Chayote with Salt	10%	17%	73%

Macro Nutrients

	Boiled Collards with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1.02g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.16% 8g	4.9% 6.38g	130g per day for Men 19-50 years
Sugars	NA	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	15% 5.67g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.86% 3.84g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Vitamin A	60% 539μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	5.67% 22.7μg	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	28.7% 25.8mg	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	8.3% 1.25mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	480% 576μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards with Salt	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	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	20% 1.6mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	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	6.48% 45.4mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.58% 132g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Collards with Salt have more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin C, 6.3 times more Vitamin E and 86.5 times more Vitamin K than Boiled Fruit Chayote with Salt.
• While 5 oz of Boiled and Drained Fruit Chayote with Salt contain 1.9 times more Vitamin B5 than Boiled and Drained Collards with Salt.
• Both Boiled Collards with Salt and Boiled Fruit Chayote with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Fruit Chayote with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Collards with Salt as well as Boiled and Drained Fruit Chayote with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Collards with Salt have 10.8 times more Calcium, 5.1 times more Iron, 1.8 times more Magnesium and 3 times more Manganese than Boiled Fruit Chayote with Salt.
• While 5 oz of Boiled and Drained Fruit Chayote with Salt contain 2.2 times more Copper, 1.5 times more Potassium and 1.3 times more Zinc than Boiled and Drained Collards with Salt.
• Both Boiled Collards with Salt and Boiled Fruit Chayote with Salt contain similar levels of Phosphorus, Sodium and Water per five ounces.
• 5 ounces of Boiled Fruit Chayote with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Collards with Salt as well as Boiled and Drained Fruit Chayote with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Collards with Salt have 2.3 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Fiber and 4.4 times more Protein than Boiled Fruit Chayote with Salt.
• 5 ounces of Boiled Fruit Chayote with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Collards with Salt as well as Boiled and Drained Fruit Chayote with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.