Comparing Nutrients in 7 ounces Fruit Chayote VS Witloof Chicory

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Witloof Chicory	18%	4%	78%

Macro Nutrients

	Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	6.9% 8.95g	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	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	8.88% 3.37g	16% 6.15g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	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	4.13% 0.05mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	46% 185μg	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% 15.3mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	8.43% 0.67mg	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	16.3% 0.38mg	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	5.1% 35.7mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5.07% 188g	3700g per day for Men 19-50 years

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

• Raw Fruit Chayote has 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 2.5 times more Vitamin B1 than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Witloof Chicory have similar amounts of Vitamin B2 per 7 oz.
• Both Raw 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 Fruit Chayote vs Witloof Chicory:

• Raw Fruit Chayote has 2.4 times more Copper, 1.4 times more Iron, 1.9 times more Manganese and 4.6 times more Zinc than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.4 times more Phosphorus and 1.7 times more Potassium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Witloof Chicory have similar amounts of Calcium, Magnesium and Water per 7 oz.
• Both Raw Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Fruit Chayote has 6 times more Omega 3 than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.8 times more Fiber than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Witloof Chicory have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Raw Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.