Comparing Nutrients in 1 kilogram Steamed Taro Leaves VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Oranges	7%	2%	91%

Macro Nutrients

	Steamed Taro Leaves	Oranges	Recommended Dietary Allowance
Energy	8.28% 240kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	90% 118g	130g per day for Men 19-50 years
Sugars	NA	129% 94g	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	52.6% 20g	63% 24g	38g per day for Men 19-50 years
Protein	48.6% 27g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Oranges	Recommended Dietary Allowance
Vitamin A	236% 2120μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	46% 0.6mg	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	120% 480μg	75% 300μg	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	394% 355mg	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Oranges	Recommended Dietary Allowance
Calcium	86% 860mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	50% 0.45mg	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	148% 12mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	11% 0.25mg	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	38.6% 270mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25% 922g	23.4% 868g	3700g per day for Men 19-50 years

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

• Steamed Taro Leaves have 19.3 times more Vitamin A, 1.6 times more Vitamin B1, 9.5 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 5.7 times more Vitamin B5 and 1.5 times more Vitamin C than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Raw Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Steamed Taro Leaves as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Steamed Taro Leaves have 2.2 times more Calcium, 3.1 times more Copper, 11.8 times more Iron, 2 times more Magnesium, 14.8 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium, 1.8 times more Selenium and 3 times more Zinc than Raw Oranges.
• Both Steamed Taro Leaves and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Taro Leaves have 7.3 times more Omega 3 and 2.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 2 times more Energy and 2.9 times more Carbohydrate than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both Steamed Taro Leaves as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.