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Comparing Nutrients in 5 ounces Boiled Swiss ChardVS Fruit Chayote

Macros Ratio

Protein Fat Carbs

Boiled Swiss Chard
30%
3%
67%
Fruit Chayote
15%
5%
80%
5 oz ▼

Macro Nutrients

0.98%28.3kcal
Energy
0.93%27kcal
28.3 kcalvs27 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.12%0.11g
Fat
0.19%0.18g
0.11 gvs0.18 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.053%0.017g
Saturated Fat
0.12%0.04g
0.017 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.27%0.004g
Omega 3
3.2%0.051g
0.004 gvs0.051 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.21%0.035g
Omega 6
0.18%0.03g
0.035 gvs0.03 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.5%5.85g
Carbohydrate
4.9%6.4g
5.85 gvs6.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.15%1.56g
Sugars
3.25%2.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.56 gvs2.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.83%2.98g
Fiber
6.34%2.4g
2.98 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.76%2.66g
Protein
2.08%1.16g
2.66 gvs1.16 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

48%434μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
434 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4%0.048mg
Vitamin B1
2.95%0.035mg
Thiamine
0.048 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.38%0.12mg
Vitamin B2
3.16%0.041mg
Riboflavin
0.12 mgvs0.041 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.2%0.51mg
Vitamin B3
4.16%0.67mg
Niacin, nicotinic acid, niacinamide
0.51 mgvs0.67 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.62%0.23mg
Vitamin B5
7.06%0.35mg
Pantothenic acid
0.23 mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.27%0.12mg
Vitamin B6
8.3%0.11mg
Pyridoxine
0.12 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.2%12.8μg
Vitamin B9
33%132μg
Folates and Folic Acid
12.8 μgvs132 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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28.3%25.5mg
Vitamin C
12%11mg
Ascorbic acid
25.5 mgvs11 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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18%2.68mg
Vitamin E
1.13%0.17mg
Tocopherols and Tocotrienols
2.68 mgvs0.17 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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387%464μg
Vitamin K
4.84%5.8μg
Phytomenadione or phylloquinone
464 μgvs5.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.22%82.2mg
Calcium
2.4%24mg
82.2 mgvs24 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25.7%0.23mg
Copper
19.4%0.17mg
0.23 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg
Iron
6.02%0.48mg
3.2 mgvs0.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%122mg
Magnesium
4.05%17mg
122 mgvs17 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20.6%0.47mg
Manganese
11.6%0.27mg
0.47 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.7%46.8mg
Phosphorus
3.64%25.5mg
46.8 mgvs25.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23%778mg
Potassium
5.2%177mg
778 mgvs177 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.3%1.28μg
Selenium
0.52%0.28μg
1.28 μgvs0.28 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
17%254mg
Sodium
0.19%2.83mg
254 mgvs2.83 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.25%0.47mg
Zinc
9.54%1.05mg
0.47 mgvs1.05 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.55%131g
Water
3.6%134g
131 gvs134 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Boiled Swiss Chard vs Fruit Chayote:
Comparing minerals per 5 ounces for Boiled Swiss Chard vs Fruit Chayote:
Comparison of macro-nutrients per 5 ounces:



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