Comparing Nutrients in 7 ounces Navel Oranges VS Taro

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Taro	5%	2%	93%

Macro Nutrients

	Navel Oranges	Taro	Recommended Dietary Allowance
Energy	3.35% 97kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.1% 0.79g	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	21.4% 8.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Taro	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	43.2% 0.56mg	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	11% 43.7μg	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	9.92% 8.93mg	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	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Taro	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	38% 0.34mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	33% 0.76mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	34.5% 1173mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Taro per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Taro:

• 7 ounces of Navel Oranges have 2 times more Vitamin B2, 1.5 times more Vitamin B9 and 13.1 times more Vitamin C than Taro.
• While 7 oz of Raw Taro contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.6 times more Vitamin B6 and 15.9 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Taro provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Taro have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Taro have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Taro:

• 7 ounces of Navel Oranges have 1.2 times more Water than Taro.
• While 7 oz of Raw Taro contain 4.4 times more Copper, 4.2 times more Iron, 3 times more Magnesium, 13.2 times more Manganese, 3.7 times more Phosphorus, 3.6 times more Potassium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Taro contain similar levels of Calcium 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 lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 21.3 times more Sugars than Taro.
• While 7 oz of Raw Taro contain 2.3 times more Energy, 2.1 times more Carbohydrate, 1.9 times more Fiber and 1.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Taro provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Taro

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Taro, on the other hand, is a starchy root vegetable rich in fiber, vitamins, and minerals that can provide sustained energy and support digestive health. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

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

Both navel oranges and taro can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, navel oranges are lower in calories and higher in water content compared to taro, making them a better choice for weight loss. Additionally, the high vitamin C content in navel oranges can help boost metabolism and support weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Taro is a starchy root vegetable that is not particularly high in protein. Navel oranges, on the other hand, are a good source of vitamin C and fiber but do not provide significant protein for muscle growth. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet.

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

Navel oranges have a higher environmental impact compared to taro due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in orchards that may contribute to deforestation. Taro, on the other hand, is a root vegetable that can be grown in a variety of climates with less water and land needed. Choosing taro over oranges can help reduce your environmental footprint.