Comparing Nutrients in 500 calories Valencia Oranges VS Taro Shoots

Weight per 500 calories

• Valencia Oranges: 1020g
• Taro Shoots: 4546g

Valencia Oranges have 4.5 times more energy per 100g than Taro Shoots. It has low energy density when compared to other foods. Raw Taro Shoots having very low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Taro Shoots?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Valencia Oranges	Taro Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	6.95% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	81% 105g	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	67% 25.5g	NA	38g per day for Men 19-50 years
Protein	19% 10.6g	74.7% 42g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Taro Shoots	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	388% 5.05mg	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	99% 398μg	34% 136μg	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	550% 495mg	1061% 955mg	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

	Valencia Oranges	Taro Shoots	Recommended Dietary Allowance
Calcium	41% 408mg	54.5% 545mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	444% 4mg	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	11.5% 0.92mg	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	86.6% 364mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	241% 5.55mg	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	24.8% 173mg	182% 1273mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	444% 15091mg	3400mg per day for Men 19-50 years
Selenium	NA	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	211% 23mg	11mg per day for Men 19-50 years
Water	24% 881g	118% 4355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Taro Shoots:

• Raw Valencia Oranges have 2.9 times more Vitamin B9 than Raw Taro Shoots.
• While Raw Taro Shoots contain 2 times more Vitamin B1, 5.6 times more Vitamin B2, 13 times more Vitamin B3, 1.3 times more Vitamin B5, 7.8 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Taro Shoots have similar amounts of Vitamin A per 500 kcal.
• Both Raw Valencia Oranges as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Taro Shoots:

• Raw Taro Shoots contain 1.3 times more Calcium, 10.6 times more Copper, 29.7 times more Iron, 3.6 times more Magnesium, 23.6 times more Manganese, 7.3 times more Phosphorus, 8.3 times more Potassium, 37.9 times more Zinc and 4.9 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Taro Shoots contain 3.1 times more Omega 3, 2.6 times more Omega 6 and 3.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Taro Shoots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Valencia Oranges as well as Raw Taro Shoots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.