Comparing Nutrients in 1 kilogram Taro Leaves VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Taro Leaves	Navel Oranges	Recommended Dietary Allowance
Energy	14.5% 420kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	96% 125g	130g per day for Men 19-50 years
Sugars	41.5% 30g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	97% 37g	58% 22g	38g per day for Men 19-50 years
Protein	89% 49.8g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Navel Oranges	Recommended Dietary Allowance
Vitamin A	268% 2410μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	60.8% 0.79mg	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	315% 1260μg	85% 340μg	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	578% 520mg	657% 591mg	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	135% 20mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Navel Oranges	Recommended Dietary Allowance
Calcium	107% 1070mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	43.3% 0.39mg	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	281% 22.5mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	12.6% 0.29mg	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	85.7% 600mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23% 857g	23.2% 860g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 20.1 times more Vitamin A, 3.1 times more Vitamin B1, 8.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B6, 3.7 times more Vitamin B9, 13.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.1 times more Vitamin B5 than Raw Taro Leaves.
• Both Raw Taro Leaves and Raw Navel Oranges have similar amounts of Vitamin C per 1 kg.
• Both Raw Taro Leaves as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Taro Leaves have 2.5 times more Calcium, 6.9 times more Copper, 17.3 times more Iron, 4.1 times more Magnesium, 24.6 times more Manganese, 2.6 times more Phosphorus, 3.9 times more Potassium, more Selenium and 5.1 times more Zinc than Raw Navel Oranges.
• Both Raw Taro Leaves and Raw Navel Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Taro Leaves have 10.3 times more Omega 3, 9.3 times more Omega 6, 1.7 times more Fiber and 5.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.9 times more Carbohydrate and 2.8 times more Sugars than Raw Taro Leaves.
• Both Raw Taro Leaves and Raw Navel Oranges have similar amounts of Energy per 1 kg.
• Both Raw Taro Leaves as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.