Comparing Nutrients in 14 ounces Fresh Orange juice VS Root Wasabi

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Fresh Orange juice	Root Wasabi	Recommended Dietary Allowance
Energy	6.16% 179kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	NA	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	72% 93g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	81.5% 31g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Root Wasabi	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	83.7% 1.1mg	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	29.8% 119μg	18% 71.4μg	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	220% 198mg	185% 166mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Root Wasabi	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	68.4% 0.62mg	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	9.92% 0.79mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	67.5% 1.55mg	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	9.64% 67.5mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	66.3% 2254mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	58.5% 6.43mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.4% 274g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Root Wasabi per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Root Wasabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Root Wasabi:

• 14 ounces of Fresh Orange juice have 1.7 times more Vitamin B9 than Root Wasabi.
• While 14 oz of Raw Root Wasabi contain 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 6.9 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Root Wasabi provide similar amounts of Vitamin B5 and Vitamin C per 14 ounces.
• Both Raw Orange juice as well as Raw Root Wasabi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Root Wasabi:

• 14 ounces of Fresh Orange juice have 1.3 times more Water than Root Wasabi.
• While 14 oz of Raw Root Wasabi contain 11.6 times more Calcium, 3.5 times more Copper, 5.2 times more Iron, 6.3 times more Magnesium, 27.9 times more Manganese, 4.7 times more Phosphorus, 2.8 times more Potassium and 32.4 times more Zinc than Raw Orange juice.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Root Wasabi contain 2.4 times more Energy, 2.3 times more Carbohydrate, 39 times more Fiber and 6.9 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein