Comparing Nutrients in 1 kilogram Navel Oranges VS Taro

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Taro	5%	2%	93%

Macro Nutrients

	Navel Oranges	Taro	Recommended Dietary Allowance
Energy	17% 490kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	204% 265g	130g per day for Men 19-50 years
Sugars	117% 85g	5.5% 4g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	108% 41g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	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	56.7% 0.68mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	218% 2.83mg	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	85% 340μg	55% 220μg	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	657% 591mg	50% 45mg	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	10% 1.5mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Taro	Recommended Dietary Allowance
Calcium	43% 430mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	191% 1.72mg	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	16.3% 1.3mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	167% 3.83mg	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	33% 230mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	174% 5910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	19% 706g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Taro per 1 kg

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

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

• 1 kilogram of Navel Oranges has 2 times more Vitamin B2, 1.5 times more Vitamin B9 and 13.1 times more Vitamin C than Taro.
• While 1 kg of Raw Taro contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.6 times more Vitamin B6 and 15.9 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Taro provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• 1 kilogram of Taro have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Taro have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Taro:

• 1 kilogram of Navel Oranges has 1.2 times more Water than Taro.
• While 1 kg of Raw Taro contains 4.4 times more Copper, 4.2 times more Iron, 3 times more Magnesium, 13.2 times more Manganese, 3.7 times more Phosphorus, 3.6 times more Potassium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Taro contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Taro lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 21.3 times more Sugars than Taro.
• While 1 kg of Raw Taro contains 2.3 times more Energy, 2.1 times more Carbohydrate, 1.9 times more Fiber and 1.6 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Taro provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.