Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Cooked Frozen Carrots	Fruit Chayote	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	11% 8.1g	4.54% 3.3g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Fruit Chayote	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.6% 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	5.46% 22μg	46% 185μg	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	5.07% 4.56mg	17% 15.3mg	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	13.4% 2mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Fruit Chayote	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	27% 0.24mg	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	13% 1.05mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	16.3% 0.38mg	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	8.8% 61.5mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Fruit Chayote per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Fruit Chayote to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Fruit Chayote:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 1.3 times more Vitamin B2, 8.4 times more Vitamin E and 3.3 times more Vitamin K than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 1.4 times more Vitamin B5, 8.5 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Fruit Chayote provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Fruit Chayote have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Fruit Chayote:

• 7 ounces of Cooked Frozen Carrots have 2.1 times more Calcium, 1.6 times more Iron, 1.7 times more Phosphorus, 1.5 times more Potassium and 29.5 times more Sodium than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 1.5 times more Copper and 2.1 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Fruit Chayote contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Fruit Chayote lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Raw Fruit Chayote lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.2 times more Omega 3, 1.7 times more Carbohydrate, 2.5 times more Sugars and 1.9 times more Fiber than Fruit Chayote.
• Both Boiled and Drained Frozen Carrots as well as Raw Fruit Chayote provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.