Comparing Nutrients in 500 calories Root Wasabi VS Fiddlehead Ferns

Weight per 500 calories

• Root Wasabi: 459g
• Fiddlehead Ferns: 1471g

Root Wasabi has 3.2 times more energy per 100g than Fiddlehead Ferns. It has average energy density when compared to other foods. Raw Fiddlehead Ferns having low energy density.

Discover which food has more nutrients per 500 calories - Root Wasabi or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Root Wasabi	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.98% 2.9g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	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	83% 108g	62.7% 81.5g	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	94% 35.8g	NA	38g per day for Men 19-50 years
Protein	39.3% 22g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	1% 9.17μg	296% 2662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.2% 0.52mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	458% 73.2mg	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	NA	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	NA	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	435% 391mg	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	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	58.7% 587mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	523% 4.7mg	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	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	75.4% 317mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	326% 7.5mg	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	212% 1485mg	700mg per day for Men 19-50 years
Potassium	76.6% 2606mg	160% 5441mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	0.98% 14.7mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.43mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	8.57% 317g	35.2% 1304g	3700g per day for Men 19-50 years

Root Wasabi VS Fiddlehead Ferns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Root Wasabi or Fiddlehead Ferns?

Lets compare vitamin content per 500 calories of Root Wasabi vs Fiddlehead Ferns:

• 500 calories of Root Wasabi have 2 times more Vitamin B1 than Fiddlehead Ferns.
• While 500 kcal of Raw Fiddlehead Ferns contain 290.1 times more Vitamin A, 5.9 times more Vitamin B2, 21.5 times more Vitamin B3 and 2 times more Vitamin C than Raw Root Wasabi.
• 500 calories of Root Wasabi have insufficient amounts of Vitamin A
• Both Raw Root Wasabi as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Root Wasabi vs Fiddlehead Ferns:

• 500 calories of Root Wasabi have 1.2 times more Calcium than Fiddlehead Ferns.
• While 500 kcal of Raw Fiddlehead Ferns contain 6.6 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 4.2 times more Manganese, 4 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Zinc and 4.1 times more Water than Raw Root Wasabi.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Root Wasabi have 1.3 times more Carbohydrate than Fiddlehead Ferns.
• While 500 kcal of Raw Fiddlehead Ferns contain 3 times more Protein than Raw Root Wasabi.
• Both Root Wasabi and Fiddlehead Ferns offer comparable quantities of Energy per 500 calories.