Comparing Nutrients in 7 ounces Navel Oranges VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Navel Oranges	Taro Shoots	Recommended Dietary Allowance
Energy	3.35% 97kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	3.54% 4.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Taro Shoots	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17% 0.22mg	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	1.5% 5.95μg	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	130% 117mg	46.3% 41.7mg	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	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

	Navel Oranges	Taro Shoots	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	19.4% 0.17mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	10.5% 0.24mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	19.4% 659mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.14% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Taro Shoots per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1, 3.5 times more Vitamin B5, 11.3 times more Vitamin B9 and 2.8 times more Vitamin C than Taro Shoots.
• While 7 oz of Raw Taro Shoots contain 1.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Taro Shoots provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Taro Shoots:

• 7 ounces of Navel Oranges have 3.6 times more Calcium and 1.4 times more Magnesium than Taro Shoots.
• While 7 oz of Raw Taro Shoots contain 2.3 times more Copper, 4.6 times more Iron, 4.2 times more Manganese, 2 times more Potassium and 6.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Taro Shoots contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Raw Navel Oranges as well as Raw Taro Shoots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 5.4 times more Carbohydrate than Taro Shoots.
• 7 ounces of Taro Shoots provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Raw Taro Shoots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Taro Shoots

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Taro shoots, on the other hand, are rich in fiber, vitamins, and minerals, such as vitamin E, potassium, and magnesium, which can support heart health, digestion, and bone strength. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

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

Both navel oranges and taro shoots can be part of a healthy weight loss diet due to their high fiber and nutrient content. However, navel oranges are lower in calories and higher in vitamin C, while taro shoots are a good source of fiber and vitamins. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables, along with other whole foods, and being mindful of portion sizes is key for successful weight loss.

Should I eat more Navel Oranges or more Taro Shoots 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 shoots are a good source of protein, but navel oranges are not. Therefore, it would be more beneficial to include more taro shoots in your diet to support muscle growth. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can also help you reach your muscle-building goals.

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

Navel oranges have a higher environmental impact compared to taro shoots due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in monoculture, which can lead to soil degradation and pesticide use. Taro shoots, on the other hand, are a more sustainable option as they require less water and can be grown in diverse cropping systems. Additionally, taro is often grown in wetland areas, which can help to preserve and restore important ecosystems.