Comparing Nutrients in 7 ounces Oranges with Peel VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Oranges with Peel	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.5% 8.93g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	15% 59.5μg	24% 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	157% 141mg	78.3% 70.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	14% 139mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	31% 0.28mg	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	20% 1.6mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	32% 0.74mg	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	6.24% 43.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.94% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Steamed Taro Leaves:

• Raw Oranges with Peel have 7.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin C than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 16.3 times more Vitamin A, 1.4 times more Vitamin B1, 7.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oranges with Peel vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 2.5 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 2.3 times more Potassium, 1.3 times more Selenium and 1.9 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Steamed Taro Leaves have similar amounts of Calcium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges with Peel have 2.6 times more Energy, 3.9 times more Carbohydrate and 2.3 times more Fiber than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 3.2 times more Omega 3 and 2.1 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.