Comparing Nutrients in 14 ounces Cooked Taro VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Taro	Valencia Oranges	Recommended Dietary Allowance
Energy	19.4% 564kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 137g	36.3% 47g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	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	53.3% 20.2g	26% 9.92g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	19.2% 0.25mg	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	19% 75.4μg	38.7% 155μg	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	22% 20mg	214% 192mg	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	77.5% 11.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	16.3% 0.15mg	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	35.7% 2.86mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	3.97% 0.091mg	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	43% 302mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	6.84% 253g	9.26% 343g	3700g per day for Men 19-50 years

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

• Cooked Taro no Salt has 1.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A, 1.4 times more Vitamin B2, 2.1 times more Vitamin B9 and 9.7 times more Vitamin C than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Taro no Salt has 5.4 times more Copper, 8 times more Iron, 3 times more Magnesium, 19.5 times more Manganese, 4.5 times more Phosphorus, 2.7 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Calcium and 1.4 times more Water than Cooked Taro no Salt.

Comparison of macro-nutrients per 14 ounces:

• Cooked Taro no Salt has 2.9 times more Energy, 2.9 times more Carbohydrate and 2 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Raw Valencia Oranges have similar amounts of Omega 3 per 14 oz.
• Both Cooked Taro no Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.