Comparing Nutrients in 7 ounces Fruit Chayote VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Potato Skin	17%	1%	82%

Macro Nutrients

	Fruit Chayote	Potato Skin	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	3.97% 115kcal	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	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1.24% 0.02g	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Fruit Chayote	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	24% 820mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit Chayote VS Potato Skin per 7 oz

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

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

• 7 ounces of Fruit Chayote have 5.5 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Fruit Chayote.
• Both Fruit Chayote and Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Fruit Chayote as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fruit Chayote vs Potato Skin:

• 7 ounces of Fruit Chayote have 2.1 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Calcium, 3.4 times more Copper, 9.5 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 2.1 times more Phosphorus and 3.3 times more Potassium than Raw Fruit Chayote.
• Both Fruit Chayote and Potato Skin 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 Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fruit Chayote have 3.6 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.1 times more Energy, 2.8 times more Carbohydrate, 1.5 times more Fiber and 3.1 times more Protein than Raw Fruit Chayote.
• 7 ounces of Fruit Chayote provide inadequate amounts of Energy and Protein
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Fruit Chayote as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Fruit Chayote VS Potato Skin

What are the health benefits of Fruit Chayote compared to Potato Skin?

Fruit chayote is a good source of fiber, vitamins C and B, and minerals like potassium and magnesium. It is low in calories and may help with digestion and weight management. Potato skin, on the other hand, contains more fiber and nutrients like vitamin C, potassium, and antioxidants. Both can be healthy choices, but chayote may be lower in calories and carbohydrates.

Can I lose weight easier by eating more Fruit Chayote or Potato Skin?

Both fruit chayote and potato skin can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, chayote is lower in calories and carbohydrates compared to potato skin, making it a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables, along with other whole plant foods, into your diet can help support weight loss by providing essential nutrients and promoting feelings of fullness. Remember, weight loss is ultimately achieved by creating a calorie deficit through a balanced diet and regular physical activity.

Should I eat more Fruit Chayote or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both fruit chayote and potato skin can be beneficial for muscle growth due to their different nutrient profiles. Fruit chayote is low in calories and a good source of fiber, vitamins, and minerals, while potato skin is rich in potassium, vitamin C, and antioxidants. Incorporating both into your diet can help support muscle growth and overall health.

What is the environmental impact of producing Fruit Chayote compared to Potato Skin?

Fruit Chayote generally has a lower environmental impact compared to Potato Skin. Chayote requires less water, land, and resources to grow, making it a more sustainable option. Additionally, chayote plants have a high yield and can be grown in a variety of climates, further reducing their environmental footprint.