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

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Chilled Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	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	0.27% 0.046g	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	17.6% 23g	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	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

	Chilled Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	9.43% 37.7μg	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	74% 66.7mg	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% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	2.2% 22mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	31% 0.28mg	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	3.22% 0.26mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	10.4% 353mg	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	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.94% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Chilled 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 Chilled Orange Juice vs Steamed Taro Leaves:

• 7 ounces of Chilled Orange Juice have 4.4 times more Vitamin B5 than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 106 times more Vitamin A, 3 times more Vitamin B1, 9.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.5 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Steamed Taro Leaves provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Chilled Orange Juice from Concentrate as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Steamed Taro Leaves contain 7.8 times more Calcium, 3.3 times more Copper, 9.1 times more Iron, 1.8 times more Magnesium, 16.1 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Potassium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Steamed Taro Leaves contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice have 2.9 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 Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.