Comparing Nutrients in 100 calories Oranges with Peel VS Root Wasabi

Weight per 100 calories

• Oranges with Peel: 159g
• Root Wasabi: 92g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	16.6% 21.6g	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	18.8% 7.14g	19% 7.16g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Root Wasabi	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0.2% 1.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.05% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	3.72% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	19.3% 0.25mg	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	12% 47.6μg	4.13% 16.5μg	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	125% 113mg	42.7% 38.4mg	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	11% 111mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	16% 0.14mg	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	16% 1.27mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	15% 63.3mg	420mg per day for Men 19-50 years
Manganese	NA	15.6% 0.36mg	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	5% 35mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	15.3% 521mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.53% 131g	1.7% 63.4g	3700g per day for Men 19-50 years

Oranges With Peel VS Root Wasabi Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Root Wasabi?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Root Wasabi:

• 100 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 100 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 100 calories.
• 100 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 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Root Wasabi:

• 100 calories of Oranges with Peel have 1.3 times more Iron and 2.1 times more Water than Root Wasabi.
• While 100 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 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 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 100 calories.