Comparing Nutrients in 7 ounces Celeriac VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Celeriac	13%	6%	81%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Celeriac	Fruit Chayote	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	14% 18.3g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	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	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Celeriac	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	8.27% 0.099mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	3.97% 16μg	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	17.6% 16mg	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	4.76% 0.71mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68% 81.4μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Fruit Chayote	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	17.4% 1.4mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	32.6% 228mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.7% 175g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Celeriac VS Fruit Chayote per 7 oz

Compare the macro and micronutrient content in 7 oz of Celeriac 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 Celeriac vs Fruit Chayote:

• 7 ounces of Celeriac have 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 3 times more Vitamin E and 10 times more Vitamin K than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 11.6 times more Vitamin B9 than Raw Celeriac.
• Both Celeriac and Fruit Chayote provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Fruit Chayote have insufficient amounts of Vitamin E
• Both Raw Celeriac as well as Raw Fruit Chayote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Celeriac vs Fruit Chayote:

• 7 ounces of Celeriac have 2.5 times more Calcium, 2.1 times more Iron, 1.7 times more Magnesium, 6.4 times more Phosphorus, 2.4 times more Potassium and 50 times more Sodium than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 1.8 times more Copper and 2.2 times more Zinc than Raw Celeriac.
• Both Celeriac and Fruit Chayote contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Fruit Chayote lack sufficient amounts of Calcium
• Both Raw Celeriac as well as Raw Fruit Chayote lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Celeriac have 2 times more Carbohydrate and 1.8 times more Protein than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain more Omega 3 than Raw Celeriac.
• Both Celeriac and Fruit Chayote offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Celeriac provide inadequate amounts of Omega 3
• 7 ounces of Fruit Chayote provide inadequate amounts of Protein
• Both Raw Celeriac as well as Raw Fruit Chayote provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Celeriac VS Fruit Chayote

What are the health benefits of Celeriac compared to Fruit Chayote?

Celeriac is a good source of fiber, vitamins C and K, as well as minerals like phosphorus and potassium. It can support digestive health, boost immunity, and promote healthy bones. Fruit Chayote is rich in antioxidants, vitamins C and B6, and minerals like magnesium and manganese. It can aid in weight management, support heart health, and improve digestion. Both are nutritious options to include in a balanced vegan diet.

Can I lose weight easier by eating more Celeriac or Fruit Chayote?

Both celeriac and chayote are low in calories and high in fiber, making them great choices for weight loss. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than specific foods. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support weight loss in a healthy and sustainable way.

Should I eat more Celeriac or more Fruit Chayote to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both celeriac and chayote are low in protein compared to other plant-based foods. To support muscle growth, focus on incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet. Additionally, make sure to eat a balanced diet that includes a variety of fruits and vegetables to provide essential vitamins, minerals, and antioxidants for overall health and performance.

What is the environmental impact of producing Celeriac compared to Fruit Chayote?

Both celeriac and chayote are relatively low-impact vegetables to produce compared to animal products. However, celeriac typically requires more water and resources to grow compared to chayote. Chayote is a fast-growing vine that can thrive in a variety of climates, making it a more sustainable option in terms of environmental impact.