Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Taro

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Cooked Taro	Recommended Dietary Allowance
Energy	17% 490kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	266% 346g	130g per day for Men 19-50 years
Sugars	NA	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	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	65.8% 25g	134% 51g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Taro	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	195% 29.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Taro	Recommended Dietary Allowance
Calcium	40% 400mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	223% 2mg	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	11.3% 0.9mg	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	10% 0.23mg	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	52.6% 1790mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	17.2% 638g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cooked Taro:

• Raw Valencia Oranges have 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.
• While Cooked Taro no Salt contains 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Taro no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Valencia Oranges as well as Cooked Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cooked Taro:

• Raw Valencia Oranges have 2.2 times more Calcium and 1.4 times more Water than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 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.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 2 times more Protein than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 2.9 times more Energy, 2.9 times more Carbohydrate and 2 times more Fiber than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Taro no Salt have similar amounts of Omega 3 per 1 kg.
• Both Raw Valencia Oranges as well as Cooked Taro no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.