Comparing Nutrients in 100 grams Frozen Carrots VS Boiled Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Fruit Chayote	9%	16%	75%

Macro Nutrients

	Frozen Carrots	Boiled Fruit Chayote	Recommended Dietary Allowance
Energy	1.24% 36kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	3.9% 5.1g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	2.6% 1.9g	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Fruit Chayote	Recommended Dietary Allowance
Vitamin A	79% 710μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	9.08% 0.12mg	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	2.5% 10μg	4.5% 18μg	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	2.78% 2.5mg	8.9% 8mg	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	3.8% 0.57mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	3.9% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Fruit Chayote	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	12.2% 0.11mg	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	5.5% 0.44mg	2.75% 0.22mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	7.35% 0.17mg	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	4.7% 33mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.53% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Fruit Chayote per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Carrots versus 100 g of Boiled Fruit Chayote to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Carrots vs Boiled Fruit Chayote:

• 100 grams of Frozen Carrots have more Vitamin A, 1.7 times more Vitamin B1, 4.1 times more Vitamin E and 3.7 times more Vitamin K than Boiled Fruit Chayote.
• While 100 g of Boiled and Drained Fruit Chayote contain 2.2 times more Vitamin B5, 1.8 times more Vitamin B9 and 3.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Fruit Chayote provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Boiled Fruit Chayote have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Boiled Fruit Chayote:

• 100 grams of Frozen Carrots have 2.8 times more Calcium, 2 times more Iron, 1.4 times more Potassium and 68 times more Sodium than Boiled Fruit Chayote.
• While 100 g of Boiled and Drained Fruit Chayote contain 1.5 times more Copper than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Fruit Chayote contain similar levels of Magnesium, Manganese, Phosphorus, Zinc and Water per 100 grams.
• 100 grams of Boiled Fruit Chayote lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Fruit Chayote lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 1.6 times more Carbohydrate and 2.5 times more Sugars than Boiled Fruit Chayote.
• Both Frozen Carrots and Boiled Fruit Chayote offer comparable quantities of Fiber per 100 grams.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Fruit Chayote provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.