Comparing Nutrients in 14 ounces Valencia Oranges VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Valencia Oranges	Fruit Chayote	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	13.8% 18g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	26% 9.92g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Fruit Chayote	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	23.2% 0.3mg	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	38.7% 155μg	92% 369μg	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	214% 192mg	34% 30.6mg	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	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Fruit Chayote	Recommended Dietary Allowance
Calcium	16% 159mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	54.2% 0.49mg	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	4.47% 0.36mg	17% 1.35mg	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	3.97% 0.091mg	32.6% 0.75mg	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	9.64% 67.5mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	9.26% 343g	10% 374g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 3.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 6.3 times more Vitamin C than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 1.7 times more Vitamin B3 and 2.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Fruit Chayote have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Valencia Oranges as well as Raw Fruit Chayote have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Valencia Oranges have 2.4 times more Calcium and 1.4 times more Potassium than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 3.3 times more Copper, 3.8 times more Iron, 8.2 times more Manganese and 12.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Fruit Chayote have similar amounts of Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.6 times more Energy, 2.6 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Raw Fruit Chayote.
• While Raw Fruit Chayote contains 2.3 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Fruit Chayote have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.