Comparing Nutrients in 500 calories Taro Leaves VS Canned Orange Juice

Weight per 500 calories

• Taro Leaves: 1191g
• Canned Orange Juice: 1064g

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

Discover which food has more nutrients per 500 calories - Taro Leaves or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Taro Leaves	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	90% 117g	130g per day for Men 19-50 years
Sugars	49.4% 36g	129% 93g	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	35.7% 26g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 43g	g per day for Men 19-50 years
Fiber	116% 44g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	106% 59.3g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	319% 2869μg	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	25.4% 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	375% 1500μg	64% 255μg	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	688% 619mg	356% 320mg	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	160% 24mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1077% 1293μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Canned Orange Juice	Recommended Dietary Allowance
Calcium	127% 1274mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	335% 26.8mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	9.7% 0.22mg	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	102% 714mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	227% 7714mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	25.2% 933g	3700g per day for Men 19-50 years

Taro Leaves VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Taro Leaves or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Taro Leaves vs Canned Orange Juice:

• 500 calories of Taro Leaves have 30 times more Vitamin A, 6 times more Vitamin B1, 24.3 times more Vitamin B2, 8.4 times more Vitamin B3, 5.3 times more Vitamin B6, 5.9 times more Vitamin B9, 1.9 times more Vitamin C, 11.3 times more Vitamin E and 1215.3 times more Vitamin K than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 1.9 times more Vitamin B5 than Raw Taro Leaves.
• 500 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Raw Taro Leaves as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Taro Leaves vs Canned Orange Juice:

• 500 calories of Taro Leaves have 12 times more Calcium, 13.7 times more Copper, 25.2 times more Iron, 5 times more Magnesium, 38 times more Manganese, 3.9 times more Phosphorus, 3.9 times more Potassium, 10.1 times more Selenium and 11.5 times more Zinc than Canned Orange Juice.
• Both Taro Leaves and Canned Orange Juice contain similar levels of Water per 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Taro Leaves have 14.9 times more Omega 3, 8.9 times more Omega 6, 13.8 times more Fiber and 8.2 times more Protein than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 1.5 times more Carbohydrate and 2.6 times more Sugars than Raw Taro Leaves.
• Both Taro Leaves and Canned Orange Juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber