Comparing Nutrients in 7 ounces Oranges with Peel VS Cooked Shoots Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Shoots Taro with Salt	18%	4%	78%

Macro Nutrients

	Oranges with Peel	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.27% 0.046g	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	4.87% 6.33g	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	41.7% 37.5mg	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	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	20.7% 0.19mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	11.2% 0.26mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Shoots Taro with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Cooked Shoots Taro with Salt:

• 7 ounces of Oranges with Peel have 2.6 times more Vitamin B1, 4.3 times more Vitamin B5, 10 times more Vitamin B9 and 3.8 times more Vitamin C than Cooked Shoots Taro with Salt.
• While 7 oz of Cooked Shoots Taro with Salt contain 1.6 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Shoots Taro with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Shoots Taro with Salt have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Oranges with Peel as well as Cooked Shoots Taro with Salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cooked Shoots Taro with Salt:

• 7 ounces of Oranges with Peel have 5 times more Calcium, 2 times more Iron and 1.8 times more Magnesium than Cooked Shoots Taro with Salt.
• While 7 oz of Cooked Shoots Taro with Salt contain 1.6 times more Copper, 1.8 times more Potassium, 119 times more Sodium and 4.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Shoots Taro with Salt contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Cooked Shoots Taro with Salt lack sufficient amounts of Calcium and Magnesium
• Both Raw Oranges with Peel as well as Cooked Shoots Taro with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 4.5 times more Energy, 4.9 times more Carbohydrate and 1.8 times more Protein than Cooked Shoots Taro with Salt.
• 7 ounces of Cooked Shoots Taro with Salt provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Cooked Shoots Taro with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.