Comparing Nutrients in 1 kilogram Florida Oranges VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Florida Oranges	Cooked Taro	Recommended Dietary Allowance
Energy	16% 460kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	266% 346g	130g per day for Men 19-50 years
Sugars	126% 91g	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	63% 24g	134% 51g	38g per day for Men 19-50 years
Protein	12.5% 7g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Taro	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	195% 29.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Taro	Recommended Dietary Allowance
Calcium	43% 430mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	142% 4840mg	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	10% 150mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23.6% 871g	17.2% 638g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Taro per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges 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 Florida Oranges vs Cooked Taro:

• 1 kilogram of Florida Oranges has 1.4 times more Vitamin B2 and 9 times more Vitamin C than Cooked Taro.
• While 1 kg of Cooked Taro no Salt contains 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 6.5 times more Vitamin B6 and 16.3 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Cooked Taro provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E
• Both Raw Florida Oranges 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 Florida Oranges vs Cooked Taro:

• 1 kilogram of Florida Oranges has 2.4 times more Calcium and 1.4 times more Water than Cooked Taro.
• While 1 kg of Cooked Taro no Salt contains 5.2 times more Copper, 8 times more Iron, 3 times more Magnesium, 18.7 times more Manganese, 6.3 times more Phosphorus, 2.9 times more Potassium and 3.4 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 kilogram of Cooked Taro lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Cooked Taro no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 18.7 times more Sugars than Cooked Taro.
• While 1 kg of Cooked Taro no Salt contains 3.1 times more Energy, 3 times more Carbohydrate and 2.1 times more Fiber than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Cooked Taro no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.