Comparing Nutrients in 1 kilogram 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	37.6% 1090kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	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	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	NA	28.6% 20.7g	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	% 17.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	205% 78g	71% 27g	38g per day for Men 19-50 years
Protein	85.7% 48g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.43mg	412% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1087% 326μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 180μg	52.5% 210μg	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	466% 419mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1872% 11230IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	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	128% 1280mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	280% 2.52mg	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	129% 10.3mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	25.7% 0.59mg	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	114% 800mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	167% 5680mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	18.7% 691g	24.4% 904g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Root Wasabi as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.