Comparing Nutrients in 14 ounces Valencia Oranges VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Valencia Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	6.7% 194kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	21% 7.94g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	16% 159mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	53.7% 1826mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.16% 0.24mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.9% 366g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 5.7 times more Vitamin B5 and 1.4 times more Vitamin C than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 17.7 times more Vitamin A, 1.6 times more Vitamin B1, 9.5 times more Vitamin B2 and 4.6 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Steamed Taro Leaves have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Valencia 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 Valencia Oranges vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 2.2 times more Calcium, 3.8 times more Copper, 13.1 times more Iron, 2 times more Magnesium, 16.1 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium and 3.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Steamed Taro Leaves have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2 times more Energy, 3 times more Carbohydrate and 1.3 times more Fiber than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 3.2 times more Omega 3 and 2.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.