Comparing Nutrients in 7 ounces Boiled Fruit Chayote VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Fruit Chayote	Carrots	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.77% 10g	14.6% 19g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	9.43% 37.7μg	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	17.6% 16mg	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Carrots	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5% 185g	4.74% 175g	3700g per day for Men 19-50 years

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

• Boiled and Drained Fruit Chayote has 1.5 times more Vitamin B5 and 1.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 4.7 times more Vitamin E and 2.8 times more Vitamin K than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Carrots have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Fruit Chayote has 2.4 times more Copper and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium, 1.4 times more Iron, 1.8 times more Potassium and 69 times more Sodium than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Carrots have similar amounts of Magnesium, Manganese, Phosphorus and Water per 7 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots contain 1.7 times more Energy, 1.9 times more Carbohydrate, 2.5 times more Sugars and 1.5 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Carrots have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.