Comparing Nutrients in 7 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	3.08% 89.3kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	36% 46.7g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Root Wasabi	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	42% 0.54mg	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	15% 59.5μg	8.93% 35.7μg	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	110% 99mg	92% 83mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Root Wasabi	Recommended Dietary Allowance
Calcium	2.2% 22mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	34% 0.31mg	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	4.96% 0.4mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	33.7% 0.78mg	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	4.8% 33.7mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Root Wasabi per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Root Wasabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Root Wasabi:

• 7 ounces of Fresh Orange juice have 1.7 times more Vitamin B9 than Root Wasabi.
• While 7 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 seven ounces.
• Both Raw Orange juice as well as Raw Root Wasabi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Root Wasabi:

• 7 ounces of Fresh Orange juice have 1.3 times more Water than Root Wasabi.
• While 7 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.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein