Comparing Nutrients in 1 kilogram Valencia Oranges VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Valencia Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	17% 490kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	31% 40g	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	65.8% 25g	52.6% 20g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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% 2.74mg	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	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	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	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	40% 400mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	NA	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	5.45% 0.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25% 922g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 5.7 times more Vitamin B5 and 1.4 times more Vitamin C than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 17.7 times more Vitamin A, 1.6 times more Vitamin B1, 9.5 times more Vitamin B2 and 4.6 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Steamed Taro Leaves have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Valencia 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 Valencia Oranges vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 2.2 times more Calcium, 3.8 times more Copper, 13.1 times more Iron, 2 times more Magnesium, 16.1 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium and 3.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Steamed Taro Leaves have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 2 times more Energy, 3 times more Carbohydrate and 1.3 times more Fiber than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 3.2 times more Omega 3 and 2.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.