Comparing Nutrients in 300 calories Cooked Tahitian Taro VS Valencia Oranges

Weight per 300 calories

• Cooked Tahitian Taro: 682g
• 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 - Cooked Tahitian Taro or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Tahitian Taro	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	36.2% 0.58g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	7.86% 1.34g	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	36% 46.7g	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	40.3% 15.3g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	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	12% 47.7μg	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	288% 259mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Valencia Oranges	Recommended Dietary Allowance
Calcium	102% 1016mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	57.6% 0.52mg	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	133% 10.6mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	82.8% 348mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	65.3% 457mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	125% 4248mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	NA	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	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	16% 590g	14.3% 529g	3700g per day for Men 19-50 years

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

• Cooked Tahitian Taro no Salt has 8.2 times more Vitamin A, 5.5 times more Vitamin B2, 2 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B5 and 5 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Valencia Oranges have similar amounts of Vitamin C per 300 kcal.
• Both Cooked Tahitian Taro no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Cooked Tahitian Taro no Salt has 4.1 times more Calcium, 2.3 times more Copper, 19.3 times more Iron, 5.7 times more Magnesium, 8.1 times more Manganese, 4.4 times more Phosphorus, 3.9 times more Potassium, more Sodium and 1.9 times more Zinc than Raw Valencia Oranges.
• Both Cooked Tahitian Taro no Salt and Raw Valencia Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Tahitian Taro no Salt has 2.5 times more Fat, 5.9 times more Omega 3, 5 times more Omega 6 and 4.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Carbohydrate than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Cooked Tahitian Taro no Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.