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Nutrients in 14 ounces of Fruit Chayote

Raw Fruit Chayote (Sechium edule), also known as christophine.

Macros Ratio

Protein Fat Carbs
15%
5%
80%
14 oz ▼

Macro Nutrients

Fruit Chayote
Energy75.4 kcal
2.6%
Raw Fruit Chayote has 75.40967 kcal of Energy per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.52 g
0.53%
Raw Fruit Chayote has 0.5159609 g of Fat per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.11 g
0.35%
Raw Fruit Chayote has 0.11113004 g of Saturated Fat per 14 ounces, which is 0.35% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.14 g
8.93%
Raw Fruit Chayote has 0.14288148 g of Omega 3 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.083 g
0.49%
Raw Fruit Chayote has 0.08334753 g of Omega 6 per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Fruit Chayote has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate18 g
13.8%
Raw Fruit Chayote has 17.8998743 g of Carbohydrate per 14 ounces, which is 13.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.6 g
9.1%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Fruit Chayote has 6.5884238 g of Sugars per 14 ounces, which is 9.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber6.75 g
17.8%
Raw Fruit Chayote has 6.747181 g of Fiber per 14 ounces, which is 17.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.25 g
5.8%
Raw Fruit Chayote has 3.2545226 g of Protein per 14 ounces, which is 5.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Fruit Chayote
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Fruit Chayote has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.099 mg
8.27%
Thiamine
Raw Fruit Chayote has 0.09922325 mg of Vitamin B1 per 14 ounces, which is 8.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg
8.85%
Riboflavin
Raw Fruit Chayote has 0.11509897 mg of Vitamin B2 per 14 ounces, which is 8.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.87 mg
11.7%
Niacin, nicotinic acid, niacinamide
Raw Fruit Chayote has 1.8653971 mg of Vitamin B3 per 14 ounces, which is 11.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.99 mg
19.8%
Pantothenic acid
Raw Fruit Chayote has 0.98826357 mg of Vitamin B5 per 14 ounces, which is 19.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg
23.2%
Pyridoxine
Raw Fruit Chayote has 0.30163868 mg of Vitamin B6 per 14 ounces, which is 23.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9369 μg
92%
Folates and Folic Acid
Raw Fruit Chayote has 369.11049 μg of Vitamin B9 per 14 ounces, which is 92% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Fruit Chayote has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C30.6 mg
34%
Ascorbic acid
Raw Fruit Chayote has 30.560761 mg of Vitamin C per 14 ounces, which is 34% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Fruit Chayote has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.48 mg
3.18%
Tocopherols and Tocotrienols
Raw Fruit Chayote has 0.4762716 mg of Vitamin E per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K16.3 μg
13.6%
Phytomenadione or phylloquinone
Raw Fruit Chayote has 16.272613 μg of Vitamin K per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Fruit Chayote
Calcium67.5 mg
6.75%
Raw Fruit Chayote has 67.47181 mg of Calcium per 14 ounces, which is 6.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.49 mg
54.2%
Raw Fruit Chayote has 0.48817839 mg of Copper per 14 ounces, which is 54.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.35 mg
17%
Raw Fruit Chayote has 1.3494362 mg of Iron per 14 ounces, which is 17% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium47.6 mg
11.3%
Raw Fruit Chayote has 47.62716 mg of Magnesium per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.75 mg
32.6%
Raw Fruit Chayote has 0.75012777 mg of Manganese per 14 ounces, which is 32.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus71.4 mg
10.2%
Raw Fruit Chayote has 71.44074 mg of Phosphorus per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium496 mg
14.6%
Raw Fruit Chayote has 496.11625 mg of Potassium per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.79 μg
1.44%
Raw Fruit Chayote has 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.94 mg
0.53%
Raw Fruit Chayote has 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.94 mg
26.7%
Raw Fruit Chayote has 2.9370082 mg of Zinc per 14 ounces, which is 26.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water374 g
10%
Raw Fruit Chayote has 374.0319632 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Fruit Chayote:
Minerals in 14 ounces of Raw Fruit Chayote:
Macronutrients in 14 ounces of Raw Fruit Chayote:



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