Comparing Nutrients in 1 kilogram Canned Orange Juice VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Canned Orange Juice	Cooked Taro	Recommended Dietary Allowance
Energy	16.2% 470kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	266% 346g	130g per day for Men 19-50 years
Sugars	121% 87.6g	6.76% 4.9g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	134% 51g	38g per day for Men 19-50 years
Protein	12% 6.8g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cooked Taro	Recommended Dietary Allowance
Vitamin A	10% 90μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	255% 3.3mg	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	60% 240μg	47.5% 190μg	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	334% 301mg	55.6% 50mg	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	13.3% 2mg	195% 29.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cooked Taro	Recommended Dietary Allowance
Calcium	10% 100mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	223% 2mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	195% 4.5mg	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	24.3% 170mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	17.2% 638g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cooked Taro per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Cooked Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Cooked Taro:

• 1 kilogram of Canned Orange Juice has 1.3 times more Vitamin B9 and 6 times more Vitamin C than Cooked Taro.
• While 1 kg of Cooked Taro no Salt contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5, 10.7 times more Vitamin B6 and 14.7 times more Vitamin E than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Unsweetened Canned Orange Juice as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Cooked Taro:

• 1 kilogram of Canned Orange Juice has 1.4 times more Water than Cooked Taro.
• While 1 kg of Cooked Taro no Salt contains 9.1 times more Copper, 7.2 times more Iron, 3 times more Magnesium, 21.4 times more Manganese, 4.5 times more Phosphorus, 2.6 times more Potassium and 6.8 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Cooked Taro no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 17.9 times more Sugars than Cooked Taro.
• While 1 kg of Cooked Taro no Salt contains 3 times more Energy, 3.1 times more Carbohydrate and 17 times more Fiber than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Unsweetened Canned Orange Juice as well as Cooked Taro no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.