Comparing Nutrients in 7 ounces Fruit Chayote VS Boiled Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Boiled Fruit Chayote	9%	16%	75%

Macro Nutrients

	Fruit Chayote	Boiled Fruit Chayote	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0% 0g	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	7.77% 10g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	5.17% 3.75g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Boiled Fruit Chayote	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	18% 0.23mg	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	8.93% 35.7μg	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% 15.3mg	17.6% 16mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Boiled Fruit Chayote	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	24.3% 0.22mg	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	14.6% 0.34mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5% 185g	3700g per day for Men 19-50 years

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

• Raw Fruit Chayote has 5.2 times more Vitamin B9 than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.4 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Vitamin B1, Vitamin B3, Vitamin C and Vitamin K per 7 oz.
• Both Raw Fruit Chayote as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Raw Fruit Chayote has 1.3 times more Calcium, 1.5 times more Iron and 2.4 times more Zinc than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.6 times more Phosphorus and 1.4 times more Potassium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Copper, Magnesium, Manganese and Water per 7 oz.
• Both Raw Fruit Chayote as well as Boiled and Drained Fruit Chayote have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Fruit Chayote has more Omega 3 and 1.3 times more Protein than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 1.6 times more Fiber than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Boiled and Drained Fruit Chayote have similar amounts of Carbohydrate and Sugars per 7 oz.
• Both Raw Fruit Chayote as well as Boiled and Drained Fruit Chayote have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.