Comparing Nutrients in 7 ounces Boiled Fruit Chayote VS Witloof Chicory

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Witloof Chicory	18%	4%	78%

Macro Nutrients

	Boiled Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.43% 0.073g	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	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	NA	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	16% 6.15g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	6.4% 0.083mg	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	18.4% 73.4μg	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	6.17% 5.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	11.2% 0.1mg	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	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	8.63% 0.2mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	5% 185g	5.07% 188g	3700g per day for Men 19-50 years

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

• Boiled and Drained Fruit Chayote has 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.9 times more Vitamin C than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 2.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Fruit Chayote vs Witloof Chicory:

• Boiled and Drained Fruit Chayote has 2.2 times more Copper, 1.7 times more Manganese and 1.9 times more Zinc than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.5 times more Calcium than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Witloof Chicory have similar amounts of Iron, Magnesium, Phosphorus, Potassium and Water per 7 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Fruit Chayote has 1.3 times more Carbohydrate than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.5 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Witloof Chicory have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.