Comparing Nutrients in 300 calories Oranges with Peel VS Root Wasabi

Weight per 300 calories

• Oranges with Peel: 476g
• Root Wasabi: 275g

Raw Root Wasabi has 1.7 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Root Wasabi?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Oranges with Peel	Root Wasabi	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	50% 64.8g	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	56.4% 21.4g	56.5% 21.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Root Wasabi	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.61% 5.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	58% 0.75mg	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	35.7% 143μg	12.4% 49.5μg	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	376% 338mg	128% 115mg	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	Root Wasabi	Recommended Dietary Allowance
Calcium	33.3% 333mg	35.2% 352mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	47.4% 0.43mg	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	47.6% 3.8mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	NA	46.8% 1.08mg	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	15% 105mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	46% 1563mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	40.5% 4.46mg	11mg per day for Men 19-50 years
Water	10.6% 392g	5.14% 190g	3700g per day for Men 19-50 years

Oranges With Peel VS Root Wasabi Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Root Wasabi?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Root Wasabi:

• 300 calories of Oranges with Peel have 11.2 times more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B5, 2.9 times more Vitamin B9 and 2.9 times more Vitamin C than Root Wasabi.
• While 300 kcal of Raw Root Wasabi contain 1.3 times more Vitamin B2 and 1.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Root Wasabi provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Root Wasabi have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Root Wasabi have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Root Wasabi:

• 300 calories of Oranges with Peel have 1.3 times more Iron and 2.1 times more Water than Root Wasabi.
• While 300 kcal of Raw Root Wasabi contain 1.6 times more Copper, 2.8 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium and 8.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Root Wasabi contain similar levels of Calcium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Root Wasabi contain 2.1 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Root Wasabi offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.