Comparing Nutrients in 1 kilogram Oranges VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	16.2% 470kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	31% 40g	130g per day for Men 19-50 years
Sugars	129% 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	63% 24g	52.6% 20g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	292% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	55.4% 0.72mg	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	75% 300μg	120% 480μg	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	591% 532mg	394% 355mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	40% 400mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	156% 1.4mg	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	12.5% 1mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	161% 3.7mg	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	20% 140mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	25% 922g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Steamed Taro Leaves:

• Raw Oranges have 5.7 times more Vitamin B5 and 1.5 times more Vitamin C than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 19.3 times more Vitamin A, 1.6 times more Vitamin B1, 9.5 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Steamed Taro Leaves have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 2.2 times more Calcium, 3.1 times more Copper, 11.8 times more Iron, 2 times more Magnesium, 14.8 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium, 1.8 times more Selenium and 3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Steamed Taro Leaves have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2 times more Energy and 2.9 times more Carbohydrate than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 7.3 times more Omega 3 and 2.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Steamed Taro Leaves have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.