Comparing Nutrients in 300 calories Taro Leaves VS Valencia Oranges

Weight per 300 calories

• Taro Leaves: 714g
• Valencia Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Taro Leaves or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Taro Leaves	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.45% 5.3g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	56% 72.8g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	69.5% 26.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	63.5% 35.6g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	191% 1721μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	251% 3.26mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 11mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.2% 1.04mg	29.7% 0.39mg	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	225% 900μg	59.7% 239μg	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	413% 371mg	330% 297mg	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	96% 14.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	646% 776μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Valencia Oranges	Recommended Dietary Allowance
Calcium	76.4% 764mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	25% 0.23mg	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	201% 16mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	6.12% 0.14mg	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	61.2% 429mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	136% 4629mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.43μg	NA	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	16.5% 612g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Taro Leaves vs Valencia Oranges:

• Raw Taro Leaves have 23.4 times more Vitamin A, 2.8 times more Vitamin B1, 13.3 times more Vitamin B2, 6.4 times more Vitamin B3, 2.7 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.6 times more Vitamin B5 than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Taro Leaves vs Valencia Oranges:

• Raw Taro Leaves have 3.1 times more Calcium, 8.5 times more Copper, 29.2 times more Iron, 5.3 times more Magnesium, 36.2 times more Manganese, 4.1 times more Phosphorus, 4.2 times more Potassium and 8 times more Zinc than Raw Valencia Oranges.
• Both Raw Taro Leaves and Raw Valencia Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Taro Leaves have 2.9 times more Fat, 5 times more Saturated Fat, 6.8 times more Omega 3, 5.7 times more Omega 6, 1.7 times more Fiber and 5.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Carbohydrate than Raw Taro Leaves.
• Both Raw Taro Leaves and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Raw Taro Leaves as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.