Comparing Nutrients in 5 ounces Florida Oranges VS Root Wasabi

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Florida Oranges	Root Wasabi	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	29% 11g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Root Wasabi	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	30% 0.39mg	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	6.02% 24μg	6.38% 25.5μg	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	71% 63.8mg	66% 59.4mg	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	1.7% 0.26mg	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

	Florida Oranges	Root Wasabi	Recommended Dietary Allowance
Calcium	6.1% 61mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	24.4% 0.22mg	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	1.6% 0.13mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	24% 0.55mg	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	2.43% 17mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	23.7% 805mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Florida Oranges vs Root Wasabi:

• Raw Florida Oranges have 5.5 times more Vitamin A and 1.2 times more Vitamin B5 than Raw Root Wasabi.
• While Raw Root Wasabi contains 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 5.4 times more Vitamin B6 than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Root Wasabi have similar amounts of Vitamin B9 and Vitamin C per 5 oz.
• Both Raw Florida Oranges as well as Raw Root Wasabi have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Florida Oranges vs Root Wasabi:

• Raw Florida Oranges have 1.3 times more Water than Raw Root Wasabi.
• While Raw Root Wasabi contains 3 times more Calcium, 4 times more Copper, 11.4 times more Iron, 6.9 times more Magnesium, 16.3 times more Manganese, 6.7 times more Phosphorus, 3.4 times more Potassium, more Sodium and 20.3 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Root Wasabi contains 2.4 times more Energy, 2 times more Carbohydrate, 3.3 times more Fiber and 6.9 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Root Wasabi have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.