Comparing Nutrients in 5 ounces Oyster Mushrooms VS Root Wasabi

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Oyster Mushrooms	Root Wasabi	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.64% 8.63g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	2.17% 1.57g	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	0% 0g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	29% 11g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Root Wasabi	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.3% 9.98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	6.38% 25.5μg	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	0% 0mg	66% 59.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.85% 41IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Root Wasabi	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	24.4% 0.22mg	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	23.6% 1.9mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	24% 0.55mg	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	24.3% 170mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	23.7% 805mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oyster Mushrooms vs Root Wasabi:

• Raw Oyster Mushrooms have 3.1 times more Vitamin B2, 6.7 times more Vitamin B3, 6.4 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin D than Raw Root Wasabi.
• While Raw Root Wasabi contains 2.5 times more Vitamin B6 and more Vitamin C than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Root Wasabi have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Oyster Mushrooms as well as Raw Root Wasabi have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oyster Mushrooms vs Root Wasabi:

• Raw Oyster Mushrooms have 1.6 times more Copper, 1.3 times more Iron, 1.5 times more Phosphorus and 1.3 times more Water than Raw Root Wasabi.
• While Raw Root Wasabi contains 42.7 times more Calcium, 3.8 times more Magnesium, 3.5 times more Manganese, 1.4 times more Potassium and 2.1 times more Zinc than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Root Wasabi have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Root Wasabi contains 3.3 times more Energy, 3.9 times more Carbohydrate, 3.4 times more Fiber and 1.5 times more Protein than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Raw Root Wasabi have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.