Comparing Nutrients in 14 ounces Root Wasabi VS Canned Straw Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Canned Straw Mushrooms	38%	15%	47%

Macro Nutrients

	Root Wasabi	Canned Straw Mushrooms	Recommended Dietary Allowance
Energy	15% 433kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	14% 18.4g	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	81.5% 31g	26% 9.92g	38g per day for Men 19-50 years
Protein	34% 19g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Canned Straw 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	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	4.27% 0.056mg	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	18% 71.4μg	37.7% 151μg	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	NA	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	Canned Straw Mushrooms	Recommended Dietary Allowance
Calcium	51% 508mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	58.7% 0.53mg	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	71% 5.68mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	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	45.4% 318mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	66.3% 2254mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	NA	110% 60.3μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	58.5% 6.43mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	7.4% 274g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Canned Straw Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Root Wasabi versus 14 oz of Canned Straw Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Root Wasabi have 10.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 19.6 times more Vitamin B6 and more Vitamin C than Canned Straw Mushrooms.
• While 14 oz of Canned Straw Mushrooms, Solids contain 2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Root Wasabi.
• 14 ounces of Canned Straw Mushrooms have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Root Wasabi as well as Canned Straw Mushrooms, Solids have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Root Wasabi vs Canned Straw Mushrooms:

• 14 ounces of Root Wasabi have 12.8 times more Calcium, 9.9 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus, 7.3 times more Potassium and 2.4 times more Zinc than Canned Straw Mushrooms.
• While 14 oz of Canned Straw Mushrooms, Solids contain 1.4 times more Iron, 22.6 times more Sodium and 1.3 times more Water than Raw Root Wasabi.
• Both Root Wasabi and Canned Straw Mushrooms contain similar levels of Copper per 14 ounces.
• 14 ounces of Canned Straw Mushrooms lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Root Wasabi have 3.4 times more Energy, 5.1 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Canned Straw Mushrooms.
• 14 ounces of Canned Straw Mushrooms provide inadequate amounts of Energy