Comparing Nutrients in 14 ounces Oranges VS Taro

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Taro	5%	2%	93%

Macro Nutrients

	Oranges	Taro	Recommended Dietary Allowance
Energy	6.43% 187kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.35% 0.23g	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	80.8% 105g	130g per day for Men 19-50 years
Sugars	51% 37g	2.2% 1.6g	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	25% 9.53g	43% 16.3g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Oranges	Taro	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	86.4% 1.12mg	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	22% 87.3μg	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	20% 18mg	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	63% 9.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Taro	Recommended Dietary Allowance
Calcium	16% 159mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	76% 0.68mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	66% 1.52mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	69% 2346mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.58% 280g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.8 times more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B9 and 11.8 times more Vitamin C than Raw Taro.
• While Raw Taro contains 2.1 times more Vitamin B3, 4.7 times more Vitamin B6 and 13.2 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Raw Taro have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Raw Taro have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Taro:

• Raw Oranges have 1.2 times more Water than Raw Taro.
• While Raw Taro contains 3.8 times more Copper, 5.5 times more Iron, 3.3 times more Magnesium, 15.3 times more Manganese, 6 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 3.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Taro have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 23.4 times more Sugars than Raw Taro.
• While Raw Taro contains 2.4 times more Energy, 3.6 times more Omega 3, 2.3 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Taro have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.