Comparing Nutrients in 100 grams Canned Orange Juice VS Root Wasabi

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Canned Orange Juice	Root Wasabi	Recommended Dietary Allowance
Energy	1.62% 47kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.65% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	18% 23.5g	130g per day for Men 19-50 years
Sugars	12% 8.76g	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	3.35% 2.43g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.06g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Root Wasabi	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	4.06% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	21% 0.27mg	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% 24μg	4.5% 18μg	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	33.4% 30mg	46.6% 42mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Root Wasabi	Recommended Dietary Allowance
Calcium	1% 10mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	17.2% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	17% 0.39mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	14.7% 1.62mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	1.87% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Root Wasabi per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Root Wasabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Root Wasabi:

• 100 grams of Canned Orange Juice have 1.3 times more Vitamin B9 than Root Wasabi.
• While 100 g of Raw Root Wasabi contain 3.4 times more Vitamin B1, 5.4 times more Vitamin B2, 3.7 times more Vitamin B3, 8.8 times more Vitamin B6 and 1.4 times more Vitamin C than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Root Wasabi provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Raw Root Wasabi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Root Wasabi:

• 100 grams of Canned Orange Juice have 1.3 times more Water than Root Wasabi.
• While 100 g of Raw Root Wasabi contain 12.8 times more Calcium, 7 times more Copper, 10.3 times more Iron, 6.9 times more Magnesium, 18.6 times more Manganese, 4.7 times more Phosphorus, 3.1 times more Potassium and 40.5 times more Zinc than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Root Wasabi contain 2.3 times more Energy, 2.1 times more Carbohydrate, 26 times more Fiber and 7.1 times more Protein than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein