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

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Chilled Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	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	0.61% 0.1g	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	40.3% 52.3g	14% 18.2g	130g per day for Men 19-50 years
Sugars	52% 37.7g	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	14% 10g	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	% 9.43g	NA	g per day for Men 19-50 years
Sucrose	% 18g	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

	Chilled Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	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	21.5% 86μg	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	169% 152mg	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% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	5% 50mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	70.6% 0.64mg	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	7.37% 0.59mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	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	23.7% 807mg	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	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.7% 396g	11.3% 418g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Chilled 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 Chilled Orange Juice vs Steamed Taro Leaves:

• 1 pound of Chilled Orange Juice has 4.4 times more Vitamin B5 than Steamed Taro Leaves.
• While 1 lb of Steamed Taro Leaves contains 106 times more Vitamin A, 3 times more Vitamin B1, 9.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.5 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Steamed Taro Leaves provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin B3
• 1 pound of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Chilled Orange Juice from Concentrate as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Steamed Taro Leaves contains 7.8 times more Calcium, 3.3 times more Copper, 9.1 times more Iron, 1.8 times more Magnesium, 16.1 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Potassium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Steamed Taro Leaves contain similar levels of Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice has 2.9 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 Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6 in one pound.