Comparing Nutrients in 5 ounces Cooked Tahitian Taro with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	14% 125μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	8.6% 0.11mg	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	2.5% 9.92μg	12% 48μg	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	60% 54mg	93% 83.8mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	21% 211mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.14% 0.055mg	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	27.6% 2.2mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1.8% 0.041mg	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	13.6% 95mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	27.4% 411mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Tahitian Taro with Salt versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Tahitian Taro with Salt vs Navel Oranges:

• 5 ounces of Cooked Tahitian Taro with Salt have 7.3 times more Vitamin A, 3.9 times more Vitamin B2 and 1.5 times more Vitamin B6 than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B5, 4.9 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Navel Oranges provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Cooked Tahitian Taro with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Tahitian Taro with Salt vs Navel Oranges:

• 5 ounces of Cooked Tahitian Taro with Salt have 3.5 times more Calcium, 1.9 times more Copper, 12 times more Iron, 4.6 times more Magnesium, 5.8 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium and 290 times more Sodium than Navel Oranges.
• Both Cooked Tahitian Taro with Salt and Navel Oranges contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Cooked Tahitian Taro with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tahitian Taro with Salt have 9.4 times more Omega 3 and 4.6 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.8 times more Carbohydrate than Cooked Tahitian Taro with Salt.
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tahitian Taro with Salt as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in five ounces.