Comparing Nutrients in 14 ounces Valencia Oranges VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Valencia Oranges	Taro Shoots	Recommended Dietary Allowance
Energy	6.7% 194kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.61% 0.1g	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	7.1% 9.2g	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	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Taro Shoots	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	34% 0.44mg	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	2.98% 12μg	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	93% 83.3mg	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	Taro Shoots	Recommended Dietary Allowance
Calcium	16% 159mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	39% 0.35mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	21% 0.48mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	38.8% 1318mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	9.26% 343g	10.3% 380g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 4 times more Vitamin A, 2.2 times more Vitamin B1, 3.3 times more Vitamin B5, 13 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Taro Shoots:

• Raw Valencia Oranges have 3.3 times more Calcium and 1.3 times more Magnesium than Raw Taro Shoots.
• While Raw Taro Shoots contain 2.4 times more Copper, 6.7 times more Iron, 5.3 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 8.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Taro Shoots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 4.5 times more Energy, 1.5 times more Omega 3 and 5.1 times more Carbohydrate than Raw Taro Shoots.
• Both Raw Valencia Oranges and Raw Taro Shoots have similar amounts of Protein per 14 oz.
• Both Raw Valencia Oranges as well as Raw Taro Shoots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.