Comparing Nutrients in 7 ounces Navel Oranges VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Navel Oranges	Tahitian Taro	Recommended Dietary Allowance
Energy	3.35% 97kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	10.5% 13.7g	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	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17.7% 0.23mg	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	4.47% 18μg	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	212% 191mg	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	Tahitian Taro	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	15.7% 0.14mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	13.5% 0.31mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	35.4% 1203mg	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	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tahitian Taro per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.1 times more Vitamin B5 and 3.8 times more Vitamin B9 than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 8.5 times more Vitamin A, 4.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Navel Oranges.
• Both Navel Oranges and Tahitian Taro provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Tahitian Taro contain 3 times more Calcium, 1.8 times more Copper, 10 times more Iron, 4.3 times more Magnesium, 5.4 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium and 50 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Tahitian Taro contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Tahitian Taro lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.8 times more Carbohydrate than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 13.4 times more Omega 3 and 3.1 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 Tahitian Taro provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Tahitian Taro

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and reduce inflammation. Tahitian taro, on the other hand, is a starchy root vegetable rich in fiber, potassium, and vitamin C. Both can be part of a healthy diet, but navel oranges may offer more vitamin C and antioxidants compared to taro.

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

Both Navel Oranges and Tahitian Taro can be part of a healthy weight loss diet, but Navel Oranges are lower in calories and higher in fiber, making them a better choice for weight loss. Taro is a starchy root vegetable that is higher in calories and carbohydrates, so it should be consumed in moderation if weight loss is the goal. Focus on incorporating a variety of fruits and vegetables, whole grains, and plant-based proteins to support your weight loss journey.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Navel oranges are a good source of vitamin C and fiber, but they do not provide significant amounts of protein. Tahitian taro, on the other hand, is a starchy root vegetable that also does not contain a high amount of protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet along with a variety of fruits and vegetables for overall health and nutrition.

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

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