Comparing Nutrients in 1 pound 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	17% 494kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	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	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	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	% 7.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	93% 35.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	39% 21.8g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	187% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	493% 148μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.4% 81.6μg	24% 95μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	849% 5094IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.3% 0.045mg	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	58% 581mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	127% 1.14mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	74.5% 313mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	11.6% 0.27mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	75.8% 2576mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	67% 7.35mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.47% 313g	11% 410g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.