Comparing Nutrients in 100 grams Boiled Fruit Chayote VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Fruit Chayote	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.44% 0.074g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	1.3% 0.017mg	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	1.25% 5μg	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	8.78% 7.9mg	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	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.3% 13mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	12.4% 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	2.75% 0.22mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	2.57% 0.059mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	6.1% 207mg	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	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.53% 93g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Fruit Chayote VS Stewed Canned Tomatoes per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Fruit Chayote vs Stewed Canned Tomatoes:

• 100 grams of Boiled Fruit Chayote have 3.6 times more Vitamin B5, 6.9 times more Vitamin B6, 3.6 times more Vitamin B9 and 2 times more Vitamin K than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin B1, 1.7 times more Vitamin B3 and 5.9 times more Vitamin E than Boiled and Drained Fruit Chayote.
• Both Boiled Fruit Chayote and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin C per 100 grams.
• 100 grams of Boiled Fruit Chayote have insufficient amounts of Vitamin E
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled and Drained Fruit Chayote as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Fruit Chayote vs Stewed Canned Tomatoes:

• 100 grams of Boiled Fruit Chayote have 2.9 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Zinc than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 2.6 times more Calcium, 6 times more Iron and 221 times more Sodium than Boiled and Drained Fruit Chayote.
• Both Boiled Fruit Chayote and Stewed Canned Tomatoes contain similar levels of Copper, Magnesium, Potassium and Water per 100 grams.
• 100 grams of Boiled Fruit Chayote lack sufficient amounts of Calcium
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Fruit Chayote as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Fruit Chayote have 2.8 times more Fiber than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Sugars than Boiled and Drained Fruit Chayote.
• Both Boiled Fruit Chayote and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate per 100 grams.
• Both Boiled and Drained Fruit Chayote as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.