Comparing Nutrients in 14 ounces Oranges VS Boiled Fruit Chayote

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Oranges have 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.
• While Boiled and Drained Fruit Chayote contains 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Fruit Chayote have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Oranges as well as Boiled and Drained Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Oranges have 3.1 times more Calcium than Boiled and Drained Fruit Chayote.
• While Boiled and Drained Fruit Chayote contains 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.
• Both Raw Oranges and Boiled and Drained Fruit Chayote have similar amounts of Magnesium, Potassium and Water per 14 oz.
• Both Raw Oranges as well as Boiled and Drained Fruit Chayote have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 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 Raw Oranges and Boiled and Drained Fruit Chayote have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Boiled and Drained Fruit Chayote have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.