Comparing Nutrients in 14 ounces Fruit Chayote VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Fruit Chayote	15%	5%	80%
Oranges	7%	2%	91%

Macro Nutrients

	Fruit Chayote	Oranges	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	13.8% 18g	36% 46.6g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	17.8% 6.75g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	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	8.27% 0.099mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	92% 369μg	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	34% 30.6mg	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	3.18% 0.48mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit Chayote	Oranges	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	54.2% 0.49mg	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	17% 1.35mg	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	32.6% 0.75mg	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	10.2% 71.4mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	10% 374g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Fruit Chayote has 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.5 times more Vitamin B1, 1.4 times more Vitamin B2, 6.9 times more Vitamin C and 1.5 times more Vitamin E than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Oranges have similar amounts of Vitamin B5 per 14 oz.
• Both Raw 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 Fruit Chayote vs Oranges:

• Raw Fruit Chayote has 2.7 times more Copper, 3.4 times more Iron, 7.6 times more Manganese, 1.3 times more Phosphorus and 10.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.4 times more Calcium and 1.4 times more Potassium than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Oranges have similar amounts of Magnesium and Water per 14 oz.
• Both Raw Fruit Chayote as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Fruit Chayote has 5.1 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 2.5 times more Energy, 2.6 times more Carbohydrate, 5.6 times more Sugars and 1.4 times more Fiber than Raw Fruit Chayote.
• Both Raw Fruit Chayote and Raw Oranges have similar amounts of Protein per 14 oz.
• Both Raw Fruit Chayote as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.