Comparing Nutrients in 7 ounces Oranges with Peel VS 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	4.3% 125kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	36% 46.7g	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	23.5% 8.93g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Root Wasabi	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	92% 83mg	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	14% 139mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Root Wasabi per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Root Wasabi:

• 7 ounces of Oranges with Peel have 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Root Wasabi.
• While 7 oz of Raw Root Wasabi contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Root Wasabi have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Root Wasabi:

• 7 oz of Raw Root Wasabi contain 1.8 times more Calcium, 2.7 times more Copper, 1.3 times more Iron, 4.9 times more Magnesium, 3.6 times more Phosphorus, 2.9 times more Potassium and 14.7 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Root Wasabi contain 1.7 times more Energy, 1.5 times more Carbohydrate, 1.7 times more Fiber and 3.7 times more Protein than Raw Oranges with Peel .

Frequently Asked Questions about Oranges with Peel VS Root Wasabi

What are the health benefits of Oranges with Peel compared to Root Wasabi?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and reduce inflammation. Root wasabi, on the other hand, contains compounds that have antibacterial and anti-inflammatory properties. Both can be beneficial for overall health, but oranges with peel may have a broader range of nutrients.

Can I lose weight easier by eating more Oranges with Peel or Root Wasabi?

Oranges with peel are a good source of fiber and vitamin C, which can help with weight loss by promoting fullness and boosting metabolism. Root wasabi, on the other hand, is low in calories and can add flavor to dishes without adding extra calories. Both can be beneficial for weight loss when incorporated into a balanced diet and combined with regular physical activity.

Should I eat more Oranges with Peel or more Root Wasabi to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based foods. Oranges with peel are a good source of vitamin C and fiber, while root wasabi is a pungent root vegetable that can add flavor to dishes. However, for muscle gain, it is essential to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a variety of plant-based protein sources along with a balanced intake of fruits and vegetables will support muscle growth and overall health.

What is the environmental impact of producing Oranges with Peel compared to Root Wasabi?

Oranges with peel have a lower environmental impact compared to root wasabi. Oranges are typically grown in orchards and require less water, land, and resources to produce. Wasabi, on the other hand, is a more resource-intensive crop that requires specific growing conditions and a longer time to mature. Additionally, the transportation of wasabi roots can contribute to a higher carbon footprint compared to oranges.