Comparing Nutrients in 500 calories Root Wasabi VS Chinese Broccoli

Weight per 500 calories

• Root Wasabi: 459g
• Chinese Broccoli: 1923g

Root Wasabi has 4.2 times more energy per 100g than Chinese Broccoli. It has average energy density when compared to other foods. Raw Chinese Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Root Wasabi or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.98% 2.9g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	NA	6.97% 2.23g	32g per day for Men 19-50 years
Omega 3	NA	326% 5.2g	1.6g per day for Men 19-50 years
Omega 6	NA	9.05% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	69% 90g	130g per day for Men 19-50 years
Sugars	NA	23.3% 17g	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	94% 35.8g	132% 50g	38g per day for Men 19-50 years
Protein	39.3% 22g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.17μg	184% 1654μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	160% 1.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.2% 0.52mg	226% 2.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	55% 8.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	109% 1.42mg	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	20.6% 82.6μg	500% 2000μg	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	214% 192mg	632% 569mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1428% 1713μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Chinese Broccoli	Recommended Dietary Allowance
Calcium	58.7% 587mg	202% 2019mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	137% 1.23mg	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	59% 4.72mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	75.4% 317mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	52.4% 367mg	118% 827mg	700mg per day for Men 19-50 years
Potassium	76.6% 2606mg	155% 5269mg	3400mg per day for Men 19-50 years
Selenium	NA	49% 27μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	8.97% 135mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.43mg	71.7% 7.9mg	11mg per day for Men 19-50 years
Water	8.57% 317g	48% 1780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Root Wasabi vs Chinese Broccoli:

• Raw Chinese Broccoli contains 180.3 times more Vitamin A, 3.2 times more Vitamin B1, 5.6 times more Vitamin B2, 2.6 times more Vitamin B3, 24.2 times more Vitamin B9 and 3 times more Vitamin C than Raw Root Wasabi.
• Both Raw Root Wasabi and Raw Chinese Broccoli have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Root Wasabi as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Root Wasabi vs Chinese Broccoli:

• Raw Chinese Broccoli contains 3.4 times more Calcium, 1.7 times more Copper, 2.4 times more Iron, 2.3 times more Phosphorus, 2 times more Potassium, 1.7 times more Sodium and 5.6 times more Water than Raw Root Wasabi.
• Both Raw Root Wasabi and Raw Chinese Broccoli have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Root Wasabi has 1.2 times more Carbohydrate than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 5.1 times more Fat and 1.4 times more Fiber than Raw Root Wasabi.
• Both Raw Root Wasabi and Raw Chinese Broccoli have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Root Wasabi as well as Raw Chinese Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.