Comparing Nutrients in 1 kilogram Root Wasabi VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Root Wasabi	Dried Beechnuts	Recommended Dietary Allowance
Energy	37.6% 1090kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	NA	179% 57g	32g per day for Men 19-50 years
Omega 3	NA	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	258% 335g	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	205% 78g	NA	38g per day for Men 19-50 years
Protein	85.7% 48g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.43mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	526% 6.84mg	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	45% 180μg	283% 1130μg	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	172% 155mg	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	128% 1280mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	167% 5680mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	18.7% 691g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Root Wasabi versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Root Wasabi vs Dried Beechnuts:

• 1 kilogram of Root Wasabi has 2.7 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 4.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Root Wasabi.
• Both Root Wasabi and Dried Beechnuts provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw Root Wasabi as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Root Wasabi vs Dried Beechnuts:

• 1 kilogram of Root Wasabi has 128 times more Calcium, more Magnesium, more Phosphorus and 4.5 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.3 times more Copper, 2.4 times more Iron, 3.4 times more Manganese, 1.8 times more Potassium and 2.2 times more Sodium than Raw Root Wasabi.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 5.3 times more Energy, 79.4 times more Fat, 1.4 times more Carbohydrate and 1.3 times more Protein than Raw Root Wasabi.