Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Tahitian Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Tahitian Taro with Salt	33%	12%	55%

Macro Nutrients

	Valencia Oranges	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	11.5% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	52.7% 68.5g	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	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	98% 880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	90% 1.17mg	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	17.5% 70μg	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	422% 380mg	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	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	84.4% 0.76mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	73% 1.68mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	183% 6230mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	193% 2900mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	23.4% 865g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Tahitian Taro with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cooked Tahitian Taro with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Valencia Oranges has 2 times more Vitamin B1, 2 times more Vitamin B5, 5.6 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Tahitian Taro with Salt.
• While 1 kg of Cooked Tahitian Taro with Salt contains 7.3 times more Vitamin A, 5 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Cooked Tahitian Taro with Salt contains 3.7 times more Calcium, 2.1 times more Copper, 17.3 times more Iron, 5.1 times more Magnesium, 7.3 times more Manganese, 3.9 times more Phosphorus, 3.5 times more Potassium and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Tahitian Taro with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Cooked Tahitian Taro with Salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.7 times more Carbohydrate than Cooked Tahitian Taro with Salt.
• While 1 kg of Cooked Tahitian Taro with Salt contains 5.3 times more Omega 3 and 4 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Cooked Tahitian Taro with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.