Comparing Nutrients in 1 pound Root Wasabi VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Root Wasabi	Chinese Broccoli	Recommended Dietary Allowance
Energy	17% 494kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	NA	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	NA	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	NA	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	5.5% 4g	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	93% 35.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	39% 21.8g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	26% 0.34mg	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	20.4% 81.6μg	118% 472μg	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	211% 190mg	149% 134mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	337% 404μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Chinese Broccoli	Recommended Dietary Allowance
Calcium	58% 581mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	32.3% 0.29mg	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	58.4% 4.67mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	74.5% 313mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	NA	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	52% 363mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	75.8% 2576mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	67% 7.35mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.47% 313g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Chinese Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Root Wasabi versus 1 lb of Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Root Wasabi vs Chinese Broccoli:

• 1 pound of Root Wasabi has 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.4 times more Vitamin C than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains 43 times more Vitamin A, 1.3 times more Vitamin B2 and 5.8 times more Vitamin B9 than Raw Root Wasabi.
• 1 pound of Root Wasabi have insufficient amounts of Vitamin A
• Both Raw Root Wasabi as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Root Wasabi vs Chinese Broccoli:

• 1 pound of Root Wasabi has 1.2 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Potassium and 4 times more Zinc than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains 1.3 times more Water than Raw Root Wasabi.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Root Wasabi has 4.2 times more Energy, 5 times more Carbohydrate, 3 times more Fiber and 4 times more Protein than Chinese Broccoli.
• 1 pound of Chinese Broccoli provide inadequate amounts of Energy