Comparing Nutrients in 7 ounces Celtuce VS Boiled Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Celtuce	16%	13%	71%
Boiled Fruit Chayote	9%	16%	75%

Macro Nutrients

	Celtuce	Boiled Fruit Chayote	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.57% 7.24g	7.77% 10g	130g per day for Men 19-50 years
Sugars	NA	5.17% 3.75g	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	8.88% 3.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3% 1.7g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Boiled Fruit Chayote	Recommended Dietary Allowance
Vitamin A	38.6% 347μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	18% 0.23mg	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	23% 91μg	8.93% 35.7μg	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	43% 38.7mg	17.6% 16mg	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	NA	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celtuce	Boiled Fruit Chayote	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	24.3% 0.22mg	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	13.6% 1.1mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	14.6% 0.34mg	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	11% 77.4mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5.07% 188g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Celtuce VS Boiled Fruit Chayote per 7 oz

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

Lets compare vitamin content per 7 ounces of Celtuce vs Boiled Fruit Chayote:

• 7 ounces of Celtuce have more Vitamin A, 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled Fruit Chayote.
• While 7 oz of Boiled and Drained Fruit Chayote contain 2.2 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Celtuce.
• 7 ounces of Boiled Fruit Chayote have insufficient amounts of Vitamin A
• Both Raw Celtuce as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Celtuce vs Boiled Fruit Chayote:

• 7 ounces of Celtuce have 3 times more Calcium, 2.5 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Potassium than Boiled Fruit Chayote.
• While 7 oz of Boiled and Drained Fruit Chayote contain 2.8 times more Copper than Raw Celtuce.
• Both Celtuce and Boiled Fruit Chayote contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Boiled Fruit Chayote lack sufficient amounts of Calcium
• Both Raw Celtuce as well as Boiled and Drained Fruit Chayote lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Fruit Chayote contain 1.4 times more Carbohydrate and 1.6 times more Fiber than Raw Celtuce.
• Both Raw Celtuce as well as Boiled and Drained Fruit Chayote provide inadequate amounts of Energy and Protein in seven ounces.