Comparing Nutrients in 7 ounces Canned Orange Juice VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Canned Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	2% 18μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	11% 0.14mg	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	12% 47.6μg	24% 95μg	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	66.4% 59.7mg	78.3% 70.4mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	2% 20mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	32% 0.74mg	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	4.8% 33.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Steamed Taro Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Steamed Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Steamed Taro Leaves:

• 7 ounces of Canned Orange Juice have 4.1 times more Vitamin B5 than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 23.6 times more Vitamin A, 3.6 times more Vitamin B1, 18.1 times more Vitamin B2, 6.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 2 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Steamed Taro Leaves provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• 7 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Steamed Taro Leaves:

• 7 oz of Steamed Taro Leaves contain 8.6 times more Calcium, 6.4 times more Copper, 11.8 times more Iron, 2 times more Magnesium, 17.7 times more Manganese, 1.6 times more Phosphorus and 2.5 times more Potassium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Steamed Taro Leaves contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 2.7 times more Carbohydrate than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 7.3 times more Omega 3, 6.7 times more Fiber and 4 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.