Comparing Nutrients in 1 pound Florida Oranges VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Florida Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	7.2% 209kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	57% 41.5g	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	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	24% 9.07g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	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

	Florida Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	19.5% 195mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 0.11mg	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	7.78% 54.4mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.3% 418g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have 5.7 times more Vitamin B5 and 1.3 times more Vitamin C than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 19.3 times more Vitamin A, 1.4 times more Vitamin B1, 9.5 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Florida Oranges vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 2 times more Calcium, 3.6 times more Copper, 13.1 times more Iron, 2 times more Magnesium, 15.5 times more Manganese, 2.3 times more Phosphorus, 2.7 times more Potassium, 1.8 times more Selenium and 2.6 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Steamed Taro Leaves have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Florida Oranges have 1.9 times more Energy and 2.9 times more Carbohydrate than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 4.6 times more Omega 3 and 3.9 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Steamed Taro Leaves have similar amounts of Fiber per 1 lb.
• Both Raw Florida Oranges as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.