Comparing Nutrients in 7 ounces Oranges with Peel VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Oranges with Peel	Taro Leaves	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Taro Leaves	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	115% 103mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Taro Leaves	Recommended Dietary Allowance
Calcium	14% 139mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	38% 1286mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Taro Leaves per 7 oz

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

• 7 ounces of Oranges with Peel have 3.9 times more Vitamin B5 and 1.4 times more Vitamin C than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 18.5 times more Vitamin A, 2.1 times more Vitamin B1, 9.1 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Raw Taro Leaves contain 1.5 times more Calcium, 4.7 times more Copper, 2.8 times more Iron, 3.2 times more Magnesium, 2.7 times more Phosphorus, 3.3 times more Potassium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Taro Leaves contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Taro Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.5 times more Energy, 2.3 times more Carbohydrate and 1.2 times more Fiber than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 5.8 times more Omega 3 and 3.8 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Taro Leaves provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Taro Leaves

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Taro leaves, on the other hand, are rich in vitamins A and C, as well as minerals like calcium and iron, which can support vision, immune function, and bone health. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

Both oranges with peel and taro leaves can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are rich in vitamin C and antioxidants, while taro leaves are a good source of vitamins and minerals. Including a variety of fruits and vegetables in your diet, along with regular exercise, can help support weight loss in a healthy way.

Should I eat more Oranges with Peel or more Taro Leaves to gain more muscles while training consistently?

Both oranges with peel and taro leaves can be beneficial for muscle gain, but for different reasons. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Taro leaves, on the other hand, are rich in protein, fiber, and various vitamins and minerals that support muscle growth and overall health. To gain more muscles while training consistently, it is important to have a balanced diet that includes a variety of nutrient-dense foods, including both oranges with peel and taro leaves.

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

Oranges with peel have a higher environmental impact compared to taro leaves. The production of oranges requires more water, land, and resources, as well as transportation emissions due to their perishable nature. Taro leaves, on the other hand, are a more sustainable option as they require less water and resources to grow. Additionally, taro leaves can be grown in a variety of climates, reducing the need for long-distance transportation.