Comparing Nutrients in 100 calories Root Wasabi VS Yautia

Weight per 100 calories

• Root Wasabi: 92g
• Yautia: 102g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Root Wasabi or Yautia ?

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Yautia	6%	3%	91%

Macro Nutrients

	Root Wasabi	Yautia	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	18.5% 24g	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	19% 7.16g	4.03% 1.53g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Yautia	Recommended Dietary Allowance
Vitamin A	0.2% 1.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	8.25% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.05% 0.1mg	3.14% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.72% 0.19mg	4.27% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	18.6% 0.24mg	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	4.13% 16.5μg	4.34% 17.3μg	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	42.7% 38.4mg	5.9% 5.3mg	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	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

	Root Wasabi	Yautia	Recommended Dietary Allowance
Calcium	11.7% 117mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	29% 0.26mg	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	12% 0.94mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.3mg	5.83% 24.5mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	8.25% 0.19mg	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	10.5% 73.4mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	15.3% 521mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.7% 63.4g	2% 74.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Root Wasabi vs Yautia :

• Raw Root Wasabi has 1.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 7.2 times more Vitamin C than Raw Yautia .
• Both Raw Root Wasabi and Raw Yautia have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Raw Root Wasabi as well as Raw Yautia have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Root Wasabi vs Yautia :

• Raw Root Wasabi has 12.8 times more Calcium, 2.6 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus and 2.9 times more Zinc than Raw Yautia .
• While Raw Yautia contains 1.8 times more Copper and 1.4 times more Sodium than Raw Root Wasabi.
• Both Raw Root Wasabi and Raw Yautia have similar amounts of Iron, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Root Wasabi has 4.7 times more Fiber and 3 times more Protein than Raw Yautia .
• Both Raw Root Wasabi and Raw Yautia have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Root Wasabi as well as Raw Yautia have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.