Comparing Nutrients in 1 pound Canned Orange Juice VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Canned Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	7.35% 213kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	14% 18.2g	130g per day for Men 19-50 years
Sugars	55% 39.7g	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	15.2% 11g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	24% 9.07g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	25% 0.33mg	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	27.2% 109μg	54.4% 218μg	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	152% 137mg	179% 161mg	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	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	70.6% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	73% 1.7mg	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	11% 77mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Steamed Taro Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of Steamed Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Steamed Taro Leaves:

• 1 pound of Canned Orange Juice has 4.1 times more Vitamin B5 than Steamed Taro Leaves.
• While 1 lb of Steamed Taro Leaves contains 23.6 times more Vitamin A, 3.6 times more Vitamin B1, 18.1 times more Vitamin B2, 6.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 2 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Steamed Taro Leaves provide similar amounts of Vitamin C per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• 1 pound of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Steamed Taro Leaves:

• 1 lb of Steamed Taro Leaves contains 8.6 times more Calcium, 6.4 times more Copper, 11.8 times more Iron, 2 times more Magnesium, 17.7 times more Manganese, 1.6 times more Phosphorus and 2.5 times more Potassium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Steamed Taro Leaves contain similar levels of Water per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 2.7 times more Carbohydrate than Steamed Taro Leaves.
• While 1 lb of Steamed Taro Leaves contains 7.3 times more Omega 3, 6.7 times more Fiber and 4 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6 in one pound.