Comparing Nutrients in 7 ounces Canned Orange Juice VS Taro Leaves

Macros Ratio

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

Macro Nutrients

	Canned Orange Juice	Taro Leaves	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	24% 17.4g	8.24% 5.97g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Taro Leaves	Recommended Dietary Allowance
Vitamin A	2% 18μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	22.3% 0.29mg	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	62.5% 250μg	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	115% 103mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Taro Leaves	Recommended Dietary Allowance
Calcium	2% 20mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	59.5% 0.54mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	61.6% 1.4mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	38% 1286mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.6% 170g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of 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 Taro Leaves:

• 7 ounces of Canned Orange Juice have 2.1 times more Vitamin B5 than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 26.8 times more Vitamin A, 5.4 times more Vitamin B1, 21.7 times more Vitamin B2, 7.5 times more Vitamin B3, 4.7 times more Vitamin B6, 5.3 times more Vitamin B9, 1.7 times more Vitamin C, 10.1 times more Vitamin E and 1086 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Taro Leaves contain 10.7 times more Calcium, 12.3 times more Copper, 22.5 times more Iron, 4.5 times more Magnesium, 34 times more Manganese, 3.5 times more Phosphorus, 3.5 times more Potassium and 10.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Taro Leaves contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Taro Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 1.6 times more Carbohydrate and 2.9 times more Sugars than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 13.3 times more Omega 3, 12.3 times more Fiber and 7.3 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 Raw Taro Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.