Comparing Nutrients in 1 kilogram Root Wasabi VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Root Wasabi	Roasted Cashews	Recommended Dietary Allowance
Energy	37.6% 1090kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	NA	286% 92g	32g per day for Men 19-50 years
Omega 3	NA	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	NA	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	251% 327g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	79% 30g	38g per day for Men 19-50 years
Protein	85.7% 48g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Roasted Cashews	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.43mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	197% 2.56mg	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	173% 690μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Roasted Cashews	Recommended Dietary Allowance
Calcium	128% 1280mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	359% 8.26mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	167% 5680mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	NA	213% 117μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	509% 56mg	11mg per day for Men 19-50 years
Water	18.7% 691g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Roasted Cashews per 1 kg

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

Lets compare vitamin content per 1 kilogram of Root Wasabi vs Roasted Cashews:

• 1 kilogram of Root Wasabi has more Vitamin C than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 6 times more Vitamin B5 and 3.8 times more Vitamin B9 than Raw Root Wasabi.
• Both Root Wasabi and Roasted Cashews provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin C
• Both Raw Root Wasabi as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Root Wasabi vs Roasted Cashews:

• 1 kilogram of Root Wasabi has 2.8 times more Calcium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 14.3 times more Copper, 5.8 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese, 6.1 times more Phosphorus and 3.5 times more Zinc than Raw Root Wasabi.
• Both Root Wasabi and Roasted Cashews contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Root Wasabi has 2.6 times more Fiber than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 5.3 times more Energy, 73.6 times more Fat, 1.4 times more Carbohydrate and 3.2 times more Protein than Raw Root Wasabi.