Comparing Nutrients in 1 pound Root Wasabi VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Root Wasabi	Canned Orange Juice	Recommended Dietary Allowance
Energy	17% 494kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	38.4% 50g	130g per day for Men 19-50 years
Sugars	NA	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	93% 35.4g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	39% 21.8g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	11% 0.14mg	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	20.4% 81.6μg	27.2% 109μg	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	211% 190mg	152% 137mg	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	NA	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Canned Orange Juice	Recommended Dietary Allowance
Calcium	58% 581mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	58.4% 4.67mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	74.5% 313mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	4.14% 0.095mg	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	52% 363mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	75.8% 2576mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	67% 7.35mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	8.47% 313g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Canned Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Root Wasabi vs Canned Orange Juice:

• 1 pound of Root Wasabi has 3.4 times more Vitamin B1, 5.4 times more Vitamin B2, 3.7 times more Vitamin B3, 8.8 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.3 times more Vitamin B9 than Raw Root Wasabi.
• Both Root Wasabi and Canned Orange Juice provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Root Wasabi as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Root Wasabi vs Canned Orange Juice:

• 1 pound of Root Wasabi has 12.8 times more Calcium, 7 times more Copper, 10.3 times more Iron, 6.9 times more Magnesium, 18.6 times more Manganese, 4.7 times more Phosphorus, 3.1 times more Potassium and 40.5 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.3 times more Water than Raw Root Wasabi.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Root Wasabi has 2.3 times more Energy, 2.1 times more Carbohydrate, 26 times more Fiber and 7.1 times more Protein than Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein