Comparing Nutrients in 14 ounces Boiled Fruit Chayote VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Fruit Chayote	9%	16%	75%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Fruit Chayote	Oranges	Recommended Dietary Allowance
Energy	3.3% 95kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20.2g	36% 46.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	51% 37g	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	29.2% 11g	25% 9.53g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Fruit Chayote	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.6mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	18.3% 0.24mg	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	18% 71.4μg	29.8% 119μg	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	35.3% 31.8mg	235% 211mg	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	3.7% 0.56mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Fruit Chayote	Oranges	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	20% 0.18mg	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	11% 0.87mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	4.3% 0.099mg	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	16.4% 115mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	10% 371g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Fruit Chayote vs Oranges:

• Boiled and Drained Fruit Chayote has 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.3 times more Vitamin B1, 1.7 times more Vitamin B9, 6.7 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Fruit Chayote vs Oranges:

• Boiled and Drained Fruit Chayote has 2.4 times more Copper, 2.2 times more Iron, 6.8 times more Manganese, 2.1 times more Phosphorus and 4.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Oranges have similar amounts of Magnesium, Potassium and Water per 14 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges contain 2 times more Energy, 2.3 times more Carbohydrate, 4.9 times more Sugars and 1.5 times more Protein than Boiled and Drained Fruit Chayote.
• Both Boiled and Drained Fruit Chayote and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Fruit Chayote as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.