Comparing Nutrients in 1 pound Oranges VS Taro

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Taro	5%	2%	93%

Macro Nutrients

	Oranges	Taro	Recommended Dietary Allowance
Energy	7.35% 213kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	92% 120g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	2.5% 1.8g	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	28.6% 11g	49% 18.6g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Taro	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	99% 1.3mg	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	34% 136μg	25% 100μg	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	268% 241mg	22.7% 20.4mg	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	5.44% 0.82mg	72% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Taro	Recommended Dietary Allowance
Calcium	18% 181mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	86.7% 0.78mg	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	5.67% 0.45mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	75.5% 1.74mg	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	9.07% 63.5mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	79% 2681mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.6% 393g	8.66% 320g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Taro:

• Raw Oranges have 2.8 times more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B9 and 11.8 times more Vitamin C than Raw Taro.
• While Raw Taro contains 2.1 times more Vitamin B3, 4.7 times more Vitamin B6 and 13.2 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Raw Taro have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Raw Oranges as well as Raw Taro have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Taro:

• Raw Oranges have 1.2 times more Water than Raw Taro.
• While Raw Taro contains 3.8 times more Copper, 5.5 times more Iron, 3.3 times more Magnesium, 15.3 times more Manganese, 6 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 3.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Taro have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 23.4 times more Sugars than Raw Taro.
• While Raw Taro contains 2.4 times more Energy, 3.6 times more Omega 3, 2.3 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Taro have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.