Comparing Nutrients in 1 kilogram Oranges with Peel VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Oranges with Peel	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	21.7% 630kcal	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	119% 155g	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	118% 45g	52.6% 20g	38g per day for Men 19-50 years
Protein	23.2% 13g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	292% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	394% 355mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	70% 700mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	22.2% 823g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Steamed Taro Leaves per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 7.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin C than Steamed Taro Leaves.
• While 1 kg of Steamed Taro Leaves contains 16.3 times more Vitamin A, 1.4 times more Vitamin B1, 7.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• 1 kilogram of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Steamed Taro Leaves:

• 1 kg of Steamed Taro Leaves contains 2.5 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium and 2.3 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Steamed Taro Leaves contain similar levels of Calcium, Phosphorus and Water per one kilogram.
• Both Raw Oranges with Peel as well as Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2.6 times more Energy, 3.9 times more Carbohydrate and 2.3 times more Fiber than Steamed Taro Leaves.
• While 1 kg of Steamed Taro Leaves contains 3.2 times more Omega 3 and 2.1 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• 1 kilogram of Steamed Taro Leaves provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Steamed Taro Leaves provide inadequate amounts of Omega 6 in one kilogram.