Comparing Nutrients in 1 pound 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	7.04% 204kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	82% 107g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	93% 35.4g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Root Wasabi	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	96% 1.24mg	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	34% 136μg	20.4% 81.6μg	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	252% 227mg	211% 190mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Root Wasabi	Recommended Dietary Allowance
Calcium	5% 50mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	78% 0.7mg	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	11.3% 0.91mg	58.4% 4.67mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	74.5% 313mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	77% 1.77mg	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	11% 77mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	75.8% 2576mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	67% 7.35mg	11mg per day for Men 19-50 years
Water	11% 401g	8.47% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Root Wasabi per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Root Wasabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Root Wasabi:

• 1 pound of Fresh Orange juice has 1.7 times more Vitamin B9 than Root Wasabi.
• While 1 lb of Raw Root Wasabi contains 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 one pound.
• Both Raw Orange juice as well as Raw Root Wasabi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Root Wasabi:

• 1 pound of Fresh Orange juice has 1.3 times more Water than Root Wasabi.
• While 1 lb of Raw Root Wasabi contains 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.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Root Wasabi contains 2.4 times more Energy, 2.3 times more Carbohydrate, 39 times more Fiber and 6.9 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein