Comparing Nutrients in 7 ounces Boiled Fruit Chayote with Salt VS Boiled Swiss Chard with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote with Salt	10%	17%	73%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	NA	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.87% 8.93g	6.3% 8.2g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	3% 2.2g	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	14.6% 5.56g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	8.93% 35.7μg	4.47% 18μg	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	39.7% 35.7mg	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	1.85% 0.28mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	541% 650μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	36% 0.32mg	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	5.46% 0.44mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	29% 0.66mg	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	8.22% 57.5mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	31.4% 470mg	55% 824mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5% 185g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fruit Chayote with Salt VS Boiled Swiss Chard with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Fruit Chayote with Salt vs Boiled Swiss Chard with Salt:

• 7 ounces of Boiled Fruit Chayote with Salt have 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Swiss Chard with Salt.
• While 7 oz of Boiled and Drained Swiss Chard with Salt contain more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin C, 13.5 times more Vitamin E and 69.6 times more Vitamin K than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Fruit Chayote with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Fruit Chayote with Salt vs Boiled Swiss Chard with Salt:

• 7 oz of Boiled and Drained Swiss Chard with Salt contain 4.5 times more Calcium, 1.5 times more Copper, 10.3 times more Iron, 7.2 times more Magnesium, 2 times more Manganese, 3.2 times more Potassium and 1.8 times more Sodium than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Boiled Fruit Chayote with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Swiss Chard with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Fruit Chayote with Salt have 1.7 times more Sugars and 1.3 times more Fiber than Boiled Swiss Chard with Salt.
• While 7 oz of Boiled and Drained Swiss Chard with Salt contain 3 times more Protein than Boiled and Drained Fruit Chayote with Salt.
• Both Boiled Fruit Chayote with Salt and Boiled Swiss Chard with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Fruit Chayote with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Fruit Chayote with Salt as well as Boiled and Drained Swiss Chard with Salt provide inadequate amounts of Energy in seven ounces.