Comparing Nutrients in 7 ounces Valencia Oranges VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Valencia Oranges	Taro Leaves	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	18% 23.6g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Taro Leaves	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Taro Leaves	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	59.5% 0.54mg	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	2.23% 0.18mg	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	2% 0.046mg	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	10.4% 355mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Taro Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges 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 Valencia Oranges vs Taro Leaves:

• 7 ounces of Valencia Oranges have 3 times more Vitamin B5 than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 20.1 times more Vitamin A, 2.4 times more Vitamin B1, 11.4 times more Vitamin B2, 5.5 times more Vitamin B3, 2.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Taro Leaves provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Taro Leaves:

• 7 oz of Raw Taro Leaves contain 2.7 times more Calcium, 7.3 times more Copper, 25 times more Iron, 4.5 times more Magnesium, 31 times more Manganese, 3.5 times more Phosphorus, 3.6 times more Potassium and 6.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Taro Leaves contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.8 times more Carbohydrate than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 5.8 times more Omega 3, 1.5 times more Fiber and 4.8 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw Taro Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Taro Leaves

What are the health benefits of Valencia Oranges compared to Taro Leaves?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which support immune health, digestion, and skin health. Taro leaves are rich in vitamins A, C, and B vitamins, as well as minerals like calcium and iron, supporting eye health, immune function, and energy production. Both are nutritious choices, but Valencia oranges are higher in vitamin C while taro leaves offer a wider range of vitamins and minerals.

Can I lose weight easier by eating more Valencia Oranges or Taro Leaves?

Both Valencia oranges and taro leaves can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and plant-based protein sources to support weight loss and overall health.

Should I eat more Valencia Oranges or more Taro Leaves to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Taro leaves are a good source of protein, but Valencia oranges are not. Therefore, it would be more beneficial to include more taro leaves in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also help you meet your protein needs for muscle development.

What is the environmental impact of producing Valencia Oranges compared to Taro Leaves?

Valencia oranges have a higher environmental impact compared to taro leaves due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often treated with pesticides, while taro leaves can be grown with less water and fewer chemicals. Additionally, oranges are typically transported over long distances, contributing to carbon emissions, whereas taro leaves are often grown locally. Overall, choosing taro leaves over Valencia oranges can help reduce environmental impact.