Comparing Nutrients in 7 ounces Fruit Chayote VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Fruit Chayote	Swiss Chard	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.74% 0.13g	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	5.7% 7.42g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	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	8.88% 3.37g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	15% 0.2mg	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	6.95% 27.8μg	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	66% 59.5mg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	1373% 1647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Swiss Chard	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	39.5% 0.36mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	31.6% 0.73mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit Chayote VS Swiss Chard per 7 oz

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

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

• 7 ounces of Fruit Chayote have 1.4 times more Vitamin B5 and 6.6 times more Vitamin B9 than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain more Vitamin A, 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B6, 3.9 times more Vitamin C, 15.8 times more Vitamin E and 202.4 times more Vitamin K than Raw Fruit Chayote.
• Both Fruit Chayote and Swiss Chard provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Fruit Chayote have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Fruit Chayote as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Fruit Chayote have 2.1 times more Zinc than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 3 times more Calcium, 1.5 times more Copper, 5.3 times more Iron, 6.8 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 3 times more Potassium and 106.5 times more Sodium than Raw Fruit Chayote.
• Both Fruit Chayote and Swiss Chard contain similar levels of Water per seven ounces.
• 7 ounces of Fruit Chayote lack sufficient amounts of Calcium
• Both Raw Fruit Chayote as well as Raw Swiss Chard lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fruit Chayote have 5.1 times more Omega 3, 1.2 times more Carbohydrate and 1.5 times more Sugars than Swiss Chard.
• While 7 oz of Raw Swiss Chard contain 2.2 times more Protein than Raw Fruit Chayote.
• Both Fruit Chayote and Swiss Chard offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Fruit Chayote provide inadequate amounts of Protein
• 7 ounces of Swiss Chard provide inadequate amounts of Omega 3
• Both Raw Fruit Chayote as well as Raw Swiss Chard provide inadequate amounts of Energy and Omega 6 in seven ounces.