Comparing Nutrients in 500 calories Taro Leaves VS Oranges with Peel

Weight per 500 calories

• Taro Leaves: 1191g
• Oranges with Peel: 794g

Raw Oranges with Peel have 1.5 times more energy per unit of mass than Raw Taro Leaves, which is low in comparison to other foods. Taro Leaves having low energy density.

Which food has more nutrients per 500 calories - Taro Leaves or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Taro Leaves	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	2.05% 0.35g	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	95% 123g	130g per day for Men 19-50 years
Sugars	49.4% 36g	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	116% 44g	94% 35.7g	38g per day for Men 19-50 years
Protein	106% 59.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	319% 2869μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	160% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1077% 1293μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Oranges with Peel	Recommended Dietary Allowance
Calcium	127% 1274mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	50.3% 0.45mg	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	335% 26.8mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	227% 7714mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	17.7% 653g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Taro Leaves vs Oranges with Peel :

• Raw Taro Leaves have 27.8 times more Vitamin A, 3.1 times more Vitamin B1, 13.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.6 times more Vitamin B5 than Raw Taro Leaves.
• Both Raw Taro Leaves and Raw Oranges with Peel have similar amounts of Vitamin C per 500 kcal.
• Both Raw Taro Leaves as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Taro Leaves vs Oranges with Peel :

• Raw Taro Leaves have 2.3 times more Calcium, 7.1 times more Copper, 4.2 times more Iron, 4.8 times more Magnesium, 4.1 times more Phosphorus, 5 times more Potassium, 1.9 times more Selenium, 5.6 times more Zinc and 1.6 times more Water than Raw Oranges with Peel .

Comparison of macro-nutrients per 500 calories:

• Raw Taro Leaves have 3.7 times more Fat, 6.5 times more Saturated Fat, 8.7 times more Omega 3, 7.3 times more Omega 6, 1.2 times more Fiber and 5.7 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.5 times more Carbohydrate than Raw Taro Leaves.
• Both Raw Taro Leaves and Raw Oranges with Peel have similar amounts of Energy per 500 kcal.
• Both Raw Taro Leaves as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.