Comparing Nutrients in 7 ounces Fruit Chayote VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Cassava	3%	2%	95%

Macro Nutrients

	Fruit Chayote	Cassava	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	58% 75.5g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	13.4% 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	46% 185μg	13.4% 53.6μg	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% 15.3mg	45.4% 41mg	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	1.6% 0.24mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Cassava	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	22% 0.2mg	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	8.43% 0.67mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	33% 0.76mg	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	5.1% 35.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.05% 187g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit Chayote VS Cassava per 7 oz

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

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

• 7 ounces of Fruit Chayote have 2.3 times more Vitamin B5, 3.4 times more Vitamin B9 and 2.2 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 3.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.7 times more Vitamin C than Raw Fruit Chayote.
• Both Fruit Chayote and Cassava provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Fruit Chayote as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fruit Chayote vs Cassava:

• 7 ounces of Fruit Chayote have 1.2 times more Copper, 1.3 times more Iron, 2.2 times more Zinc and 1.6 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus and 2.2 times more Potassium than Raw Fruit Chayote.
• Both Raw Fruit Chayote as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fruit Chayote have 2.1 times more Omega 3 than Cassava.
• While 7 oz of Raw Cassava contain 8.4 times more Energy, 8.4 times more Carbohydrate and 1.7 times more Protein than Raw Fruit Chayote.
• Both Fruit Chayote and Cassava offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Fruit Chayote provide inadequate amounts of Energy and Protein
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Fruit Chayote as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.