Comparing Nutrients in 100 grams Navel Oranges VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Navel Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	3.1% 4g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.88% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	5.54% 0.072mg	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	8.5% 34μg	12% 48μg	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	65.7% 59mg	39.4% 35.5mg	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	1% 0.15mg	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	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	4.3% 43mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	15.6% 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	1.63% 0.13mg	14.8% 1.18mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	16% 0.37mg	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	3.3% 23mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Steamed Taro Leaves:

• Raw Navel Oranges have 5.9 times more Vitamin B5 and 1.7 times more Vitamin C than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 17.7 times more Vitamin A, 2 times more Vitamin B1, 7.5 times more Vitamin B2, 3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges and Steamed Taro Leaves have similar amounts of Vitamin B6 per 100 g.
• Both Raw Navel Oranges as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 2 times more Calcium, 3.6 times more Copper, 9.1 times more Iron, 1.8 times more Magnesium, 12.8 times more Manganese, 2.8 times more Potassium, more Selenium and 2.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Steamed Taro Leaves have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 2 times more Energy and 3.1 times more Carbohydrate than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 5.7 times more Omega 3 and 3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Steamed Taro Leaves have similar amounts of Fiber per 100 g.
• Both Raw Navel Oranges as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.