Comparing Nutrients in 7 ounces Navel Oranges VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Navel Oranges	Taro Leaves	Recommended Dietary Allowance
Energy	3.35% 97kcal	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% 0.034g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Taro Leaves	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Taro Leaves per 7 oz

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

• 7 ounces of Navel Oranges have 3.1 times more Vitamin B5 than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 20.1 times more Vitamin A, 3.1 times more Vitamin B1, 8.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B6, 3.7 times more Vitamin B9, 13.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Taro Leaves provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Navel 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 Navel Oranges vs Taro Leaves:

• 7 oz of Raw Taro Leaves contain 2.5 times more Calcium, 6.9 times more Copper, 17.3 times more Iron, 4.1 times more Magnesium, 24.6 times more Manganese, 2.6 times more Phosphorus, 3.9 times more Potassium and 5.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Taro Leaves contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Taro Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.9 times more Carbohydrate and 2.8 times more Sugars than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 10.3 times more Omega 3, 1.7 times more Fiber and 5.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Taro Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Taro Leaves

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants, which can support immune function, heart health, and digestion. Taro leaves, on the other hand, are rich in vitamins A and C, as well as minerals like calcium and iron, which can help with vision, skin health, and energy production. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both navel oranges and taro leaves can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, navel oranges are lower in calories and higher in fiber compared to taro leaves. Therefore, incorporating more navel oranges into your diet may help with weight loss as they can help you feel full and satisfied with fewer calories. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to focus on overall balanced and nutritious meals in addition to including these foods.

Should I eat more Navel 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 plant-based protein, but they may not provide as much protein as other sources like legumes, tofu, or tempeh. Navel oranges, on the other hand, are not a significant source of protein. To support muscle growth, consider incorporating a variety of plant-based protein sources in your diet, along with a balanced intake of carbohydrates and fats.

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

Navel oranges have a higher environmental impact compared to taro leaves due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in monoculture orchards, which can lead to soil degradation and pesticide use. Taro leaves, on the other hand, are a more sustainable option as they require less water and can be grown in diverse agroecosystems. Additionally, taro leaves have a lower carbon footprint as they are often grown locally and do not require long-distance transportation.