Comparing Nutrients in 7 ounces Oranges with Peel VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Oranges with Peel	Fruit Chayote	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	NA	4.54% 3.3g	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	23.5% 8.93g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Fruit Chayote	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.6% 0.15mg	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	15% 59.5μg	46% 185μg	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	157% 141mg	17% 15.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Fruit Chayote	Recommended Dietary Allowance
Calcium	14% 139mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	27% 0.24mg	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	20% 1.6mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.38mg	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	6.24% 43.7mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Fruit Chayote per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Fruit Chayote to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Fruit Chayote:

• 7 ounces of Oranges with Peel have 4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 9.2 times more Vitamin C than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 3.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Fruit Chayote provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Fruit Chayote have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Fruit Chayote:

• 7 ounces of Oranges with Peel have 4.1 times more Calcium, 2.4 times more Iron, 1.2 times more Phosphorus and 1.6 times more Potassium than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 2.2 times more Copper and 6.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Fruit Chayote contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Fruit Chayote lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Fruit Chayote lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.3 times more Energy, 3.4 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 2.3 times more Omega 3 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Fruit Chayote provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Fruit Chayote provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Fruit Chayote

What are the health benefits of Oranges with Peel compared to Fruit Chayote?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Chayote, on the other hand, is low in calories and a good source of fiber, vitamin C, and potassium. Both fruits offer health benefits, so it's beneficial to include a variety of fruits in your diet for optimal nutrition.

Can I lose weight easier by eating more Oranges with Peel or Fruit Chayote?

Both oranges with peel and fruit chayote are healthy choices for weight loss due to their high fiber content and low calorie density. However, there is no specific food that will directly lead to weight loss on its own. To lose weight effectively, it is important to focus on creating a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins, while also being mindful of portion sizes and overall caloric intake. Incorporating these foods into a well-rounded diet can support weight loss efforts when combined with regular physical activity.

Should I eat more Oranges with Peel or more Fruit Chayote to gain more muscles while training consistently?

Both oranges with peel and fruit chayote can be beneficial for muscle gain due to their nutrient content. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. Fruit chayote is rich in fiber, which can aid in digestion and nutrient absorption. It is important to have a balanced diet that includes a variety of fruits and vegetables to support muscle growth.

What is the environmental impact of producing Oranges with Peel compared to Fruit Chayote?

Oranges have a higher environmental impact compared to chayote due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, whereas chayote is a hardy vegetable that requires less water and fewer pesticides. Additionally, oranges are typically transported long distances, contributing to carbon emissions, whereas chayote is often grown locally. Choosing chayote over oranges can help reduce your environmental footprint.