Comparing Nutrients in 300 calories Cooked Tahitian Taro VS Oranges

Weight per 300 calories

• Cooked Tahitian Taro: 682g
• Oranges: 638g

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

Which food has more nutrients per 300 calories - Cooked Tahitian Taro or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Tahitian Taro	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	36.2% 0.58g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.86% 1.34g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	NA	40.3% 15.3g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Oranges	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	29.5% 0.38mg	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	12% 47.7μg	48% 191μg	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	288% 259mg	377% 340mg	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	NA	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Oranges	Recommended Dietary Allowance
Calcium	102% 1016mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	57.6% 0.52mg	32% 0.29mg	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	133% 10.6mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	82.8% 348mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	6.94% 0.16mg	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	65.3% 457mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	125% 4248mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	24.5% 368mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	16% 590g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Tahitian Taro vs Oranges:

• Cooked Tahitian Taro no Salt has 8.5 times more Vitamin A, 5.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B5, 4 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Tahitian Taro vs Oranges:

• Cooked Tahitian Taro no Salt has 4 times more Calcium, 1.8 times more Copper, 16.7 times more Iron, 5.4 times more Magnesium, 7.2 times more Manganese, 5.1 times more Phosphorus, 3.7 times more Potassium, 1.7 times more Selenium, more Sodium and 1.5 times more Zinc than Raw Oranges.
• Both Cooked Tahitian Taro no Salt and Raw Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Tahitian Taro no Salt has 6.1 times more Fat, 13 times more Omega 3, 11.6 times more Omega 6 and 4.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Carbohydrate than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Cooked Tahitian Taro no Salt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.