Comparing Nutrients in 14 ounces Root Wasabi VS Yautia

Macros Ratio

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

Macro Nutrients

	Root Wasabi	Yautia	Recommended Dietary Allowance
Energy	15% 433kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.33g	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	72% 93g	72% 94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	34% 19g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Yautia	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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	72.4% 0.94mg	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	17% 67.5μg	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	23% 20.6mg	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	51% 508mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	113% 1.02mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	32% 0.74mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	66.3% 2254mg	70% 2373mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	58.5% 6.43mg	18% 2mg	11mg per day for Men 19-50 years
Water	7.4% 274g	7.84% 290g	3700g per day for Men 19-50 years

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

• Raw Root Wasabi has 1.4 times more Vitamin B1, 2.9 times more Vitamin B2 and 8.1 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 14 oz.
• Both Raw Root Wasabi as well as Raw Yautia have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Root Wasabi vs Yautia :

• Raw Root Wasabi has 14.2 times more Calcium, 2.9 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 3.2 times more Zinc than Raw Yautia .
• While Raw Yautia contains 1.7 times more Copper than Raw Root Wasabi.
• Both Raw Root Wasabi and Raw Yautia have similar amounts of Iron, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Root Wasabi has 5.2 times more Fiber and 3.3 times more Protein than Raw Yautia .
• Both Raw Root Wasabi and Raw Yautia have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Root Wasabi as well as Raw Yautia have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.