Comparing Nutrients in 100 grams Boiled Fruit Chayote VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Fruit Chayote	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.9% 5.1g	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	6.46% 0.084mg	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	4.5% 18μg	2.75% 11μg	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	8.9% 8mg	2.56% 2.3mg	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	0.93% 0.14mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.3% 13mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	9.1% 0.082mg	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	2.75% 0.22mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	7.26% 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	4.14% 29mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.53% 93g	2.44% 90g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Fruit Chayote have 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.5 times more Vitamin C than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain more Vitamin A, 7.2 times more Vitamin E and 2.9 times more Vitamin K than Boiled and Drained Fruit Chayote.
• Both Boiled Fruit Chayote and Cooked Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Boiled Fruit Chayote have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Fruit Chayote as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Fruit Chayote have 1.3 times more Copper than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 2.7 times more Calcium, 2.4 times more Iron and 59 times more Sodium than Boiled and Drained Fruit Chayote.
• Both Boiled Fruit Chayote and Cooked Frozen Carrots contain similar levels of Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 grams.
• 100 grams of Boiled Fruit Chayote lack sufficient amounts of Calcium
• Both Boiled and Drained Fruit Chayote as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Frozen Carrots contain more Omega 3, 1.5 times more Carbohydrate and 2.2 times more Sugars than Boiled and Drained Fruit Chayote.
• Both Boiled Fruit Chayote and Cooked Frozen Carrots offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Fruit Chayote provide inadequate amounts of Omega 3
• Both Boiled and Drained Fruit Chayote as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.