Comparing Nutrients in 5 ounces Fresh Orange juice VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Fresh Orange juice	Taro Leaves	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.9% 4.27g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	14% 5.24g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Taro Leaves	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	16% 0.21mg	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	10.6% 42.5μg	44.7% 179μg	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	78.7% 71mg	82% 73.7mg	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	0.38% 0.057mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Taro Leaves	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	42.5% 0.38mg	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	3.54% 0.28mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	44% 1mg	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	3.44% 24mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.3% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Taro Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Taro Leaves:

• 5 ounces of Fresh Orange juice have 2.3 times more Vitamin B5 than Taro Leaves.
• While 5 oz of Raw Taro Leaves contain 24.1 times more Vitamin A, 2.3 times more Vitamin B1, 15.2 times more Vitamin B2, 3.8 times more Vitamin B3, 3.7 times more Vitamin B6, 4.2 times more Vitamin B9, 50.5 times more Vitamin E and 1086 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Taro Leaves provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Orange juice as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Taro Leaves:

• 5 oz of Raw Taro Leaves contain 9.7 times more Calcium, 6.1 times more Copper, 11.3 times more Iron, 4.1 times more Magnesium, 51 times more Manganese, 3.5 times more Phosphorus, 3.2 times more Potassium and 8.2 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Taro Leaves contain similar levels of Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Raw Taro Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 1.6 times more Carbohydrate and 2.8 times more Sugars than Taro Leaves.
• While 5 oz of Raw Taro Leaves contain 8.5 times more Omega 3, 18.5 times more Fiber and 7.1 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Raw Taro Leaves provide inadequate amounts of Energy and Omega 6 in five ounces.