Comparing Nutrients in 100 grams Boiled Fruit Chayote VS Witloof Chicory

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Witloof Chicory	18%	4%	78%

Macro Nutrients

	Boiled Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.22% 0.037g	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	3.08% 4g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	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	7.37% 2.8g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	3.23% 0.042mg	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	9.25% 37μg	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	3.1% 2.8mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Witloof Chicory	Recommended Dietary Allowance
Calcium	1.3% 13mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	5.67% 0.051mg	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	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	4.35% 0.1mg	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	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2.53% 93g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Fruit Chayote vs Witloof Chicory:

• Boiled and Drained Fruit Chayote has 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.9 times more Vitamin C than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 2.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Fruit Chayote vs Witloof Chicory:

• Boiled and Drained Fruit Chayote has 2.2 times more Copper, 1.7 times more Manganese and 1.9 times more Zinc than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.5 times more Calcium than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Witloof Chicory have similar amounts of Iron, Magnesium, Phosphorus, Potassium and Water per 100 g.
• Both Boiled and Drained Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Fruit Chayote has 1.3 times more Carbohydrate than Raw Witloof Chicory.
• While Raw Witloof Chicory contains 1.5 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Witloof Chicory have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Fruit Chayote as well as Raw Witloof Chicory have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.