Comparing Nutrients in 300 calories Root Wasabi VS Yautia

Weight per 300 calories

• Root Wasabi: 275g
• Yautia: 306g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Root Wasabi or Yautia ?

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Yautia	6%	3%	91%

Macro Nutrients

	Root Wasabi	Yautia	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	55.6% 72.3g	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	56.5% 21.5g	12% 4.6g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	8% 4.47g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Yautia	Recommended Dietary Allowance
Vitamin A	0.61% 5.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	56% 0.73mg	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	12.4% 49.5μg	13% 52μg	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	128% 115mg	17.7% 16mg	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	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	Yautia	Recommended Dietary Allowance
Calcium	35.2% 352mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	87.4% 0.79mg	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	35.4% 2.83mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	17.5% 73.5mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	24.8% 0.57mg	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	31.5% 220mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	46% 1563mg	54% 1831mg	3400mg per day for Men 19-50 years
Selenium	NA	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	4.3% 64.3mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	5.14% 190g	6.04% 224g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Root Wasabi vs Yautia :

• Raw Root Wasabi has 1.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 7.2 times more Vitamin C than Raw Yautia .
• Both Raw Root Wasabi and Raw Yautia have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Root Wasabi as well as Raw Yautia have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Root Wasabi vs Yautia :

• Raw Root Wasabi has 12.8 times more Calcium, 2.6 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus and 2.9 times more Zinc than Raw Yautia .
• While Raw Yautia contains 1.8 times more Copper and 1.4 times more Sodium than Raw Root Wasabi.
• Both Raw Root Wasabi and Raw Yautia have similar amounts of Iron, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Root Wasabi has 4.7 times more Fiber and 3 times more Protein than Raw Yautia .
• Both Raw Root Wasabi and Raw Yautia have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Root Wasabi as well as Raw Yautia have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.