Comparing Nutrients in 100 grams 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	2.17% 63kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.65% 0.63g	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	1% 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% 15.5g	18% 23.5g	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	12% 4.5g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Root Wasabi	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	4.06% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	46.6% 42mg	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	7% 70mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	17.2% 0.16mg	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	10% 0.8mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	14.7% 1.62mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	1.87% 69g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel have 6.5 times more Vitamin A, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Root Wasabi.
• While Raw Root Wasabi contains 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 B12 in 100 g.

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

• Raw Root Wasabi contains 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, 8.5 times more Sodium and 14.7 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Raw Root Wasabi have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Root Wasabi contains 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 .
• Both Raw Oranges with Peel as well as Raw Root Wasabi have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.