Comparing Nutrients in 7 ounces Fruit Chayote VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Fruit Chayote	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	215% 36.5g	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	51% 66.5g	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	NA	38g per day for Men 19-50 years
Protein	2.9% 1.63g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	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	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit Chayote VS Dried Beechnuts per 7 oz

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

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

• 7 oz of Dried Beechnuts contain 12.2 times more Vitamin B1, 12.8 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B5, 9 times more Vitamin B6 and 2 times more Vitamin C than Raw Fruit Chayote.
• Both Fruit Chayote and Dried Beechnuts provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Fruit Chayote as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Fruit Chayote vs Dried Beechnuts:

• 7 ounces of Fruit Chayote have more Magnesium, more Phosphorus, 2.1 times more Zinc and 14.3 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.4 times more Copper, 7.2 times more Iron, 7.1 times more Manganese, 8.1 times more Potassium and 19 times more Sodium than Raw Fruit Chayote.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Fruit Chayote as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 30.3 times more Energy, 384.6 times more Fat, 204.3 times more Saturated Fat, 47.2 times more Omega 3, 875.7 times more Omega 6, 7.4 times more Carbohydrate and 7.6 times more Protein than Raw Fruit Chayote.
• 7 ounces of Fruit Chayote provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Fruit Chayote VS Dried Beechnuts

What are the health benefits of Fruit Chayote compared to Dried Beechnuts?

Fruit Chayote is low in calories and high in fiber, vitamins, and minerals, making it a great choice for weight management and overall health. Dried Beechnuts, on the other hand, are high in calories and fat, and may not offer the same nutritional benefits as Fruit Chayote. It is important to choose whole, plant-based foods like Fruit Chayote for optimal health and well-being.

Can I lose weight easier by eating more Fruit Chayote or Dried Beechnuts?

Both fruit chayote and dried beechnuts can be part of a healthy diet, but when it comes to weight loss, fruit chayote may be the better option. Fruit chayote is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried beechnuts, on the other hand, are higher in calories and fat, which may not be as conducive to weight loss. It's important to focus on a variety of whole plant foods, including fruits, vegetables, whole grains, and legumes, to support weight loss and overall health.

Should I eat more Fruit Chayote or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Fruit chayote is a low-calorie fruit that is not particularly high in protein, so it may not be the best choice for muscle building. Dried beech nuts, on the other hand, are a good source of plant-based protein and healthy fats, making them a better option for muscle growth. Incorporating a variety of protein-rich plant foods such as beans, lentils, tofu, tempeh, nuts, and seeds into your diet will support muscle development while training.

What is the environmental impact of producing Fruit Chayote compared to Dried Beechnuts?

Fruit chayote has a lower environmental impact compared to dried beechnuts. Chayote requires less water, land, and resources to produce, making it a more sustainable option. Additionally, chayote is typically grown locally in many regions, reducing transportation emissions.