Comparing Nutrients in 14 ounces Root Wasabi VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Root Wasabi	Maitake Mushrooms	Recommended Dietary Allowance
Energy	15% 433kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	0% 0g	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	% 6.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	81.5% 31g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	34% 19g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	431% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	21% 83.3μg	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	185% 166mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	743% 4457IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	51% 508mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	111% 1mg	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	51% 4.1mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	10% 0.23mg	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	45.4% 318mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	66.3% 2254mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	58.5% 6.43mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	7.4% 274g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Root Wasabi vs Maitake Mushrooms:

• Raw Root Wasabi has 4.9 times more Vitamin B6 and more Vitamin C than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.1 times more Vitamin B2, 8.9 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin D than Raw Root Wasabi.
• Both Raw Root Wasabi and Raw Maitake Mushrooms have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Raw Root Wasabi as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Root Wasabi vs Maitake Mushrooms:

• Raw Root Wasabi has 128 times more Calcium, 3.4 times more Iron, 6.9 times more Magnesium, 6.6 times more Manganese, 2.8 times more Potassium, 17 times more Sodium and 2.2 times more Zinc than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.6 times more Copper and 1.3 times more Water than Raw Root Wasabi.
• Both Raw Root Wasabi and Raw Maitake Mushrooms have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Root Wasabi has 3.5 times more Energy, 3.4 times more Carbohydrate, 2.9 times more Fiber and 2.5 times more Protein than Raw Maitake Mushrooms.
• Both Raw Root Wasabi as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.