Comparing Nutrients in 14 ounces Oranges VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	6.43% 187kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.73% 0.46g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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	21% 7.94g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	93% 841μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	22% 0.29mg	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	47.6% 191μg	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	157% 141mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	16% 159mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	61.7% 0.56mg	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	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	64% 1.47mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	53.7% 1826mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Steamed Taro Leaves:

• Raw Oranges have 5.7 times more Vitamin B5 and 1.5 times more Vitamin C than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 19.3 times more Vitamin A, 1.6 times more Vitamin B1, 9.5 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Steamed Taro Leaves have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Oranges as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 2.2 times more Calcium, 3.1 times more Copper, 11.8 times more Iron, 2 times more Magnesium, 14.8 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium, 1.8 times more Selenium and 3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Steamed Taro Leaves have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2 times more Energy and 2.9 times more Carbohydrate than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 7.3 times more Omega 3 and 2.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Steamed Taro Leaves have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.