Comparing Nutrients in 7 ounces Oranges with Peel VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Oranges with Peel	Tahitian Taro	Recommended Dietary Allowance
Energy	4.3% 125kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	10.5% 13.7g	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	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	212% 191mg	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	Tahitian Taro	Recommended Dietary Allowance
Calcium	14% 139mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.7% 175g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oranges with Peel have 1.6 times more Vitamin B1, 2.7 times more Vitamin B5 and 3.3 times more Vitamin B9 than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 7.8 times more Vitamin A, 4.9 times more Vitamin B2, 2 times more Vitamin B3 and 1.4 times more Vitamin C than Raw Oranges with Peel .
• Both Oranges with Peel and Tahitian Taro provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Raw Tahitian Taro contain 1.8 times more Calcium, 1.6 times more Iron, 3.4 times more Magnesium, 2 times more Phosphorus, 3.1 times more Potassium and 25 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Tahitian Taro contain similar levels of Copper and Water per seven ounces.
• Both Raw Oranges with Peel 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 Oranges with Peel have 1.4 times more Energy and 2.2 times more Carbohydrate than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 7.6 times more Omega 3 and 2.1 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Tahitian Taro provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Tahitian Taro provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Tahitian Taro

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Tahitian taro is a starchy root vegetable rich in fiber, vitamins, and minerals, providing energy and supporting digestive health. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and nutrition.

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

Eating more oranges with peel can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied. Tahitian taro is also a healthy option, but oranges may be more effective for weight loss due to their lower calorie content and higher water content. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

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

Both oranges and Tahitian taro can be beneficial for muscle gain, but if you are looking to specifically support muscle growth while training consistently, I would recommend focusing on consuming more Tahitian taro. Tahitian taro is a starchy root vegetable that is rich in complex carbohydrates, which are important for providing energy during workouts and supporting muscle recovery and growth. Additionally, Tahitian taro is a good source of potassium, which can help with muscle function and hydration. While oranges are a great source of vitamin C and other antioxidants that can support overall health and recovery, the higher carbohydrate content in Tahitian taro may be more beneficial for muscle gain when consumed as part of a balanced diet.

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

Oranges with peel have a lower environmental impact compared to Tahitian Taro. Oranges require less water, land, and resources to grow, making them a more sustainable option. Taro cultivation can have a higher carbon footprint due to the need for more intensive farming practices. Additionally, oranges are typically grown in a wider range of climates, reducing the need for long-distance transportation compared to taro, which is often grown in specific regions.